How long strength training can I expect to see any visible difference?

[paddleboardingmum]

I just need some motivation as I'm starting weights and intending to do that 3 times a week. How long before I can expect to see any results?

It very much depends on your training background, body composition and what you mean by results. With a good programme a beginner should be able to increase the amount of weight they can lift, often a couple of times, within the first few weeks, though that's often as much improved coordination as it is strength. Visible changes can take longer particularly if the new muscle is growing under a layer of fat, but if you're working at the right intensity the changes are still there and you will be getting health benefits from week one.

Thanks @UnaOfStormhold I should have said that I'm a beginner. I will think about increasing the weights then as soon as I can. Lots to learn.

What results do you want to see?

2 weeks but depends on your body fat, ie: if you are very overweight and need to lose fat it will take longer to see the muscle change underneath.

but assuming you are close to a normal BMI and you are doing full body freeweights (squats, deadlift etc) you’ll see your bum start to lift, your waist start to nip in and generally looking more toned within weeks. Though you will be sore at first. Power through it, use deep heat cream and ibruprofen. Soon enough you won’t be sore any more.

You’ll feel great and look great, you won’t regret it.

@somanychristmaslights hoping to get a bit of muscle rather than just wobbly.

Thanks @Mrschickenlady that's inspiring.

I’ve been consistently going to the gym for 3 months now and am seeing results. I use the equipment rather than free weights but have started to add in some free weights for sit ups, Russian twists etc.

I follow some PTs on instagram and watch videos on how to use the equipment and target specific areas of the body and make my own work outs from that.

I’ve already dropped a dress size and have defined arm muscles. I love the cable weight machine as you can target pretty much every area, the smith machine for arms and glutes. I also do a lot on the hip adductors, lat pull down and diverging row machines and the leg press.

Some days I do 3-5 reps with less weight, others I really push myself and do sets of 5 reps with the maximum weight I can manage. You’ll notice as you gradually increase the weight how much progress you’re making.

Are you also doing a calorie deficit with this?? :)

That sounds amazing @MyFavouriteGame thank you and well done on your progress.

@Fupoffyagrasshole I'm not going to calorie count. Hoping that as I get into it more it will motivate me to eat a bit more healthy.

No but I am consciously eating better and taking creatine. I still had a takeaway curry on the weekend, then worked really hard yesterday and today in the gym. I also attend yoga classes.

I meant to say I do 3-5 reps of 10 with less weight and 3 or 4 reps of 5 with as much as my muscles can manage.

You need to eat right too, lots of protein and fibre. Do you need to lose weight or just tone up?

I saw zero visable difference until I started the calorie deficit unfortunately (although got noticeably stringer)

combining both and now my arms and stomach and legs look super toned -I’d say it took about 9months to a year to loo totally different

@Fupoffyagrasshole how did you get your stomach super toned as that’s the one area I think I’m going to struggle with (thanks to having babies!).

@Sameoldsameold78 I could do with losing a few pounds but mainly I want to get more toned up.

@Fupoffyagrasshole That's great progress and you have stuck with it, sounds like great results.

I will try to add in a bit more protein and vegetables as well, and in an ideal world less crisps!

I barely ever eat more than 1400 calories a day - cycle everywhere and strength training 4 times a week without fail - I do the same 4 work outs on loop

unfortunately with my stomach it doesn’t just stay like that - like this week my due my period and I look bloated (also I went out on Friday night to a bbq and ate junk food yesterday with daughter at the cinema 🤷‍♀️ so no idea how many calories I had but we need to have treats sometimes) but it deffo changes quick - I really have to keep it up

but I do always get back on it again next week and it goes back to looking more toned again 🤷‍♀️🤷‍♀️

You will feel much worse before you feel better so bear that in mind. Aching, sore, tired..

6 months minimum to feel like you are getting somewhere.

And, do not use weight or body measurements to track progress. Muscle is denser than fat so you will gain weight if you are developing muscle. And, you will look bulkier or heavier because there is still a layer of fat on top. Use reps to track your progress e.g. I could do a half push up on my knees at day 1 and at month 6 I could do 1 full on my knees and 3 more half push ups.

For me I was a size 14 when I started. I had never exercised before. It took 6 months to feel any progress at all. And I hated how fat my arms looked with the muscles getting bigger, it was worse looks wise and only the health side of things kept me going.

After 12 months I finally started shifting some of the excess fat due to building enough muscle to raise my resting calorie burn. After 3 years I got down to a size 10 for a few months. Difficult to maintain since I have to be so careful with food to avoid eating more than I'm burning. So back up to a 12 gradually over 6 months or so. But working my way back as I like being a 10 much more than a 12 personally.

The long term health benefits are massive so aim for sustainability. Just keep doing it and you will get the results. Exercise is one of the very few things with guaranteed results. You got this!

Thanks @Fieldmiceears that's all very helpful and gives me a realistic idea of it. It sounds as if the main thing is to keep going. It's good advice too to stay focussed on the health side.

I put on shedloads of weight and bulk very quickly doing weights. Arse got massive, as did thighs, shoulders and arms.

not what I wanted so back to cardio for me. I keep reading these stories of how weights are great for women and they don’t bulk you but I was like Hulk after a year.

I was so hungry, I was eating high protein and healthy but still put on over a stone and went up a dress size and felt shit.

I’ve lost it now and it’s probably nearly all muscle but I look nicer #shallow

If you have a rounded belly after having kids, please look into diastasis recti.

God knows why doctors don’t tell us this, but they should

I didn't realise that could happen @whythehellnow ! Maybe I best review it at the end of the year or something. Must depend on the person I suppose.

Listen to the ESG fitness podcast. There are some fair points, but also nonsense on this thread. If you’re lean and lifting correctly with progressive overload, you’ll probably notice a difference in about a month and other people will probably notice around the three month mark. I’d give it a full year of being consistent. Good luck, if you stick at it you’ll be so happy you put in the work!

I think one of the hardest things when starting strength training is knowing what to expect, because everyone seems to have a different experience.
I’d try not to focus too much on visible changes at the beginning. Being able to do an exercise with better form, increase the weight, or find something that felt difficult a few weeks ago becoming easier are all pretty good signs that it’s working.
I also think consistency matters much more than trying to absolutely smash every workout. Three sessions a week sounds very manageable if you can make it something you can actually sustain.
I’d be really interested to hear what other women noticed first — changes in how they looked, or changes in how strong they felt?

Personally I think it’s very slow. I’d be amazed if someone could see increased muscles in weeks.

i think strength training can be misunderstood- it’s an amazing life long exercise that brings huge benefits.

But filling your arms with visable muscle, lifting heavy etc… can take years.

Strength training services the inside. You’re breaking your muscles down and building them up slightly bigger/ more inflamed each time but the external visual of that is miniscule- as is the internal impact day on day.

It’s something that builds with consistency over years.

however on the positive- you start today you’re on your way to getting there. Having stronger and more stable muscles- even if not visable- benefits every move you make.

For me the best thing was, as you say realising something that’s I’d struggled to do, that I’d ached for the next day, I could now do easily.

That’s such a good point. I think those little “oh, I can actually do that now” moments must be much more motivating than waiting for the mirror to change.
Was it something specific you noticed in everyday life, or more that you suddenly realised a particular exercise had become much easier?

That’s such a good point. I think those little “oh, I can actually do that now” moments must be much more motivating than waiting for the mirror to change.
Was it something specific you noticed in everyday life, or more that you suddenly realised a particular exercise had become much easier?