The timing of your meals and portion control also influence muscle recovery and growth. Consuming a balanced meal or snack containing protein and carbohydrates within 30 minutes to an hour after your workout enhances muscle repair and glycogen replenishment. Additionally, spreading your protein intake evenly throughout the day ensures a constant supply of amino acids for muscle recovery.

At its core, progressive resistance training involves systematically increasing the amount of weight you lift over time. This increase in resistance challenges your muscles, compelling them to adapt and grow stronger.