1. Establish a consistent workout routine: To build muscle, you need to consistently challenge your muscles through resistance training. This can include weightlifting, bodyweight exercises, or resistance band exercises. Try to achieve 3-4 resistance training sessions per week.
2. Increase resistance over time: To continue building muscle, you need to gradually increase the resistance or weight you are lifting, this is also known as progressive overload. As your muscles adapt to the resistance, they will need more stimulus to continue growing.
3. Consume enough protein: Muscle tissue is made of protein, so it’s essential to consume enough of it to support muscle growth. Aim for 1 gram of protein per pound of body weight per day. Good sources of protein include meat, fish, eggs, and dairy.
4.  Get enough rest: Building muscle requires rest and recovery time. Aim for 7-9 hours of sleep per night, and allow for at least 48 hours between resistance training sessions for the same muscle group.
5. Be consistent: Building muscle takes time and effort. Stick to your routine and make adjustments as needed, but don’t get discouraged if progress is slow. Remember that consistency is key.

A quote relating to step 5 is “If the plan doesn’t work change the plan not the goal.”