While many people see the new year as a good opportunity to shed a few pounds, slim down or get a bit fitter, I’m on a mission to get heavier.
I used to be much stronger—and a fair bit heavier—than I am today, but ill health led to a decrease in my muscle mass. The number on the scale has gone down over the past year, but so has the weight of the dumbbells I can manage.
I’d like to reverse those figures, and I intend to begin 2027 with more lean muscle mass than I began 2026 with.
That doesn’t mean I'll look bigger, but that I’ll be stronger with more muscle—the weight gain coming from the fact that muscle is denser than fat.
With this in mind, and with many other people trying to build muscle in the new year too—perhaps for the first time—I asked an expert for some tips.
Jordan Langhough is a certified personal trainer and a dietitian, so she is well placed to advise on how to get bigger and stronger muscles—and how best to support yourself nutritionally as you do so.
I asked her to share her top tips for those starting out, and she came back with four key points for success.
1. Take up regular strength training
Langhough says that ideally, you should strength train at least twice a week. If you can squeeze in three sessions, even better.
“By creating stress and tension on your muscles, you’re able to create muscle hypertrophy—larger muscles—over time,” she says.
There are plenty of ways to put your muscles under stress. You can use your own bodyweight, or equipment such as resistance bands or free weights like dumbbells and kettlebells, or machines at the gym.
“Aim for consistency over applying an all-or-nothing mindset,” advises Langhough. “Consistency helps muscles adapt and grow over time while reducing burnout and your risk of getting injured.”
If you’re a total novice, start with two strength training days per week, ideally split with a rest in between.
“If you have the time and energy, add one or two more workouts. If you don’t have additional time in your schedule for extras, add in movement in the form of walks to supplement your training program,” says Langhough.
2. Increase resistance gradually
“The biggest mistake I see with people starting their training journey is that they go too hard, too fast,” says Langhough.
“They pick up the heaviest weights for every movement and are sore the following day. This feeling of extreme soreness can make it more difficult to stick to a consistent schedule.”
She suggests starting with light to moderate weights on your first set to define your limits and increasing or decreasing from there. Remember that you can add a few extra reps or an extra set if you’re not ready to increase the weight yet.
3. Eat lots of protein
“Consuming protein helps with muscle building and muscle recovery,” says Langhough. “Muscle building happens in the kitchen, too.”
She explains that the body needs protein to grow, breaking protein sources down into separate amino acids through digestion, these amino acids are the building blocks for muscle growth.
“Protein is necessary for your muscles to recover and repair, which is part of the process of hypertrophy,” she says.
“Aim to include a protein source at every meal and consume 20-30g of protein post-workout,” says Langhough.
Protein shakes are an efficient way to do this on the go, but you can also try and add more protein to your everyday meals if you don’t like the taste of shakes or prefer to get your protein from food.
4. Get adequate sleep
The importance of letting your body repair itself after your workouts is as essential as the workouts themselves.
“Prioritize rest and recovery between strength training sessions,” says Langhough.
“Many people don’t view rest as being impactful, but muscle growth is in the recovery. Rest days and good sleep help muscles repair and prevent overuse injuries.”
