Generally speaking, when working with DigitaFitnessAdvisor.com clients, most beginners experience small progressive increases in strength and endurance in as little as the first few weeks. Some improvements to posture are noticeable as well. After that, strength and endurance continues to improve for a few more weeks before hitting a potential plateau. (Not always, but potential). At this point, about 4-6 weeks out, as long as the diet is lined up well with the needs of the body; strength, endurance, and postural changes should be get a bit more noticeable. As for the very noticeable body composition changes (muscle vs. fat): that’s usually around week 8,10,12. However, it is very possible to see significant changes in body composition in is as little as 3 – 4 weeks, but those are usually in either highly-controlled/restrictive environments or with previously fit people. (Or with use of illegal substances)
As a general rule of thumb, here at HFP, and with DFA clients, we like programming with several phases lasting 4,6, and 8 weeks, but that’s not a hard rule. Sometimes there are shorter phases and other times there are longer phases.
Try these: 30 FREE workout plans for different goals and ability levels or our 12-week Size, Strength, and Shred program
Read also: The purpose of training in phases
Check out our training and nutrition documentation for Australian actor Ben O’Toole’s body transformation.
For your very own customized workout plan, check out DigitalFitnessAdvisor.com