Why Building Muscle as a Beginner Feels So Confusing (But Doesn’t Have to Be)

So, you’re a mom. You’re busy. You want to feel strong, fit, confident in your leggings, and like your body can actually carry all the groceries in one trip (aka mom PR goals).

But when you start Googling “building muscle for beginners,” suddenly you’re hit with:

• 5-day gym splits

• Protein shakes that taste like chalk

• Workouts with names like “German Volume Training” (uh, what?)

• And a sprinkle of gym bros telling you to “train to failure” every set

  
  

Nope. We’re not doing that.

New to strength training? Check out my free No-Fear Weight Room Tour video

I’m giving you 4 simple, doable strategies to start building muscle today—with no overwhelm, no bros yelling “You got this!” in your face, and no need to deadlift 300 pounds on Day 1.

Strategy 1: Strength Train (Yes, You Gotta)

I know. Obvious, right? But hear me out: building muscle for beginners starts with lifting things.

More specifically: compound lifts.

These are the big movements that use multiple muscle groups and give you the most bang for your buck (and time, because who has 2-hour workouts lying around? Not moms).

Focus on these 5 compound lifts:

• Deadlifts

• Squats

• Hip thrusts

• Bench press

• Overhead press (OHP if you’re fancy)

These moves recruit your entire body. Core, legs, glutes, arms, shoulders—they all show up for the party.

And no, you don’t have to lift crazy heavy weights to start. Just learn the form and build confidence. If the weight room makes you feel like an imposter (hi, been there), I’ve got you. Go grab my No-Fear Weight Room Tour. It’ll walk you through what to do and how to not feel like a deer in gym headlights.

Key takeaway: If you're starting to build muscle, focus on 2–3 strength workouts per week and prioritize these compound lifts.

Strategy 2: Take Creatine (Muscle's Best Friend)

Okay, don’t panic—creatine is not a steroid. I repeat: Not. A. Steroid.

It’s one of the most researched, safe, and effective supplements for—yep—building muscle for beginners and pros alike.

Here’s the deal:

• Your body already makes creatine naturally (you fancy little biochemist, you).

• Supplementing with 5g/day helps increase your body’s ATP—the energy source your muscles use during workouts.

• More energy = more reps or heavier weight = more muscle.

  
  

It’s basically like giving your muscles a little extra coffee. Minus the jitters. And the toddler trying to drink it when you’re not looking.

If you're nervous about taking a supplement, chat with your doctor first (standard disclaimer). But 5g/day is what I recommend for my clients. This is the brand I use. 

Key takeaway: Creatine can help you lift heavier or go longer in your workouts, which leads to faster strength and muscle gains.

Strategy 3: Don’t Overdo Cardio (But Don’t Ditch Movement Either)

Yes, you can love a good walk AND build muscle. But listen closely:

Too much cardio too close to your strength training can mess with your muscle gains.

Here’s the science-y version: Doing cardio before lifting (or even within a few hours of it) can impair your strength and recovery. That’s because cardio fatigues your muscles, so you go into your lifts weaker—and can’t push as hard.

What I do: I save dedicated cardio for one day a week.

What I still do daily:

• Walks (2-3 a day if the weather plays nice)

• Take the stairs

• Run around like a maniac after my kids

  
  

This keeps my activity level high (ADL) and helps me burn calories without sacrificing muscle-building strength.

Inside my program Fit Lifestyle in a Box 1:1 Coaching Program, I have a whole module on strategic cardio—when to do it, how much to do, and how to balance it with strength.

I wish I’d had this when I started. I used to cut strength workouts short just to squeeze in more cardio. Spoiler: that didn’t help me build muscle. If you're tired of guessing and just want a clear path, go check out my program. 

Key takeaway: Separate your cardio and lifting—by at least 6 hours or do them on different days—to preserve strength gains.

Strategy 4: Eat Enough Protein (Yes, Really That Much)

Let’s be honest: most moms are under-eating protein. And carbs. And calories. (Surviving on coffee and baby snacks does not count as a meal plan.)

But if you're serious about building muscle as a beginner, protein is non-negotiable.

Here’s what I recommend:

• 0.7–1g of protein per pound of body weight (or goal weight if you’re losing fat)

• Or about 40ish% of your daily intake from protein

So yes, that’s a lot of protein. But:

• Protein helps your body repair and grow muscle

• It keeps you full longer (so you’re not raiding your kid’s snack drawer at 9pm)

• And it takes energy to digest—about 20-30% of its calories are burned just processing it. Crazy, right??

  
  

Need help figuring out how to hit your protein goal without eating 14 chicken breasts a day? That’s what I teach inside my Master Your Macros Workshop. 

Key takeaway: Protein fuels your muscle growth and helps with fat loss. Don’t skip it.

BONUS STRATEGY: Do a Season of Muscle Gain

If you really want to build muscle (and keep it), don’t be afraid to intentionally eat in a slight calorie surplus for a while.

Gasp! Eat more to get stronger?

YES. And here’s why:

• More calories = more fuel for strength training and muscle repair

• More muscle = higher metabolism = you burn more calories at rest AND while chasing toddlers

  
  

I know it’s scary. Especially if you’ve been stuck in the “I need to shrink” mindset. But I promise—muscle gain seasons are powerful.

Your body will feel stronger, more stable, and better equipped for long-term fat loss later on.

Key takeaway: Don’t be afraid to fuel your body in a muscle-building phase. You’ll thank yourself later.

Recap: 4 Simple Steps to Start Building Muscle for Beginners

Let’s wrap it up with an easy action plan you can screenshot:

1. Strength Train with compound lifts like squats, deadlifts, and hip thrusts

2. Take Creatine (5g/day), with your doc’s approval

3. Be Smart with Cardio – separate it from your lifts

4. Eat Enough Protein – aim for 0.7–1g/lb bodyweight

 Bonus: Consider a muscle gain phase where you eat more to grow more

Your Action Item This Week

If you're brand new to lifting and all of this feels like a lot, just start with one of the strategies above.

Seriously. Pick one. Maybe it's just hitting your protein goal this week. Or maybe it’s walking into the gym and trying a new lift.

Step by step is how we build sustainable strength. One rep, one meal, one confident mama moment at a time.

Want Help Putting It All Together?

That’s exactly why I created Fit Lifestyle in a Box 1:1 Coaching Program. It’s my all-in-one strength training + macro coaching program that helps moms go from complete beginner to confident lifter without piecing together a million Pinterest workouts and diet plans.

Inside, you’ll learn:

• How to lift safely and effectively

• How to hit your macro goals (even with kids, chaos, and picky eaters)

• How to make time for fitness and meal planning

• And how to actually enjoy the process without burnout

  
  

If you’re ready for the step-by-step guide you wish you had 3 years ago, go to my website and click Fit Lifestyle in a Box at the top.

You don’t have to guess anymore. I got you.