Five Muscle Building Factors Outside of Lifting

Having a solid training program is just one piece of the puzzle to building and maintaining muscle. If you’re not fueling and recovering well, you might not see the progress you want. These 5 variables can greatly influence your progress and results. 

Sleep

Getting quality sleep is essential, not just for training but for your overall health and well being, yet many people neglect it. Aim for 7-9 hours of sleep every night. Practice good sleep hygiene by keeping your bedroom cool, limiting screen time before bed and going to bed around the same time each night. 

Nutrition

If you’re not eating enough protein or calories to build and maintain muscle, your muscle growth will be limited. You should be eating at least maintenance calories, and at least 0.6 - 1g of protein/lb of bodyweight. Want more guidance on how to fuel your body? Check out our Nutrition guide here. 

Recovery

Recovery days are just as important as training days. Your muscles need to repair and recover between training sessions. Don’t skip rest days. This doesn’t mean you need to be a couch potato on your rest days. You can still engage in light activity, like walking or mobility training.

Stress Management

When you are stressed, your body releases a hormone called cortisol. High levels of cortisol inhibits muscle growth. Reducing stressors in your life, adding in moments of relaxation, practicing meditation, diaphragmatic breathing and getting out in nature can help activate your parasympathetic nervous system. 

Patience

All good things take time. Sometimes when people are frustrated that they’re not seeing results, it’s because they have unrealistic expectations. Building muscle does not happen overnight, so it’s possible that you’re doing everything right and you simply just need to practice patience. 

Want help with getting a handle on these factors? Sign up for our Ambassador program and get weekly coaching calls focused on building better habits.


ABOUT the author

Amy Potter is a Certified Personal Trainer and Holistic Health Coach. She loves helping women heal their relationship with their bodies, and with food. She guides women on a journey to feel strong, confident, and capable through weight lifting and intuitive eating. In her free time, she can be found taking long walks on the beach, petting dogs, or talking about politics.

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