Welcome back to Get Fit Guy.

I'm your host, Dr. Jonathan Sue.

Every week, I'll share science-backed tips to help you get fit, stay fit, and optimize performance.

My clients always want to know

how long it takes to see progress from exercise.

And by progress, they usually mean

noticeable improvements in muscle mass and muscle strength

from resistance training.

This is a fair question to ask

because pumping iron is not exactly a walk in the park. It's hard work,

both in the everyday sense of the word and in the physics definition of the word, amount of

force multiplied by the distance over which it's applied.

Allow me to nerd out a bit here. It's interesting to think that to build muscle mass and strength,

you literally have to use your body to generate force so you can move resistance, whether that's

your body weight, a barbell, or dumbbells across a distance. Assuming that the average arm length

of an adult is about 1.6 feet, and you're performing 30 push-ups.

You're moving your body weight, a total of nearly 50 feet, with just your chest and arms.

So it makes sense that if you're going to be investing time and energy working with the hopes

of sculpting your body into a bigger, leaner, and stronger version of yourself, you're going

to want to have an idea of what your return on investment is going to be.

The good news is that your hard work will, without question, pay off. One study that looked

at the effects of resistance training showed that everyone had measurable improvements in the

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