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If you begin a healthy and average regimen of diet and strength training, you can expect to begin showing your new muscle tone in as little as one month. This means that you workout at least three days per week, eat well and make an effort to change your body on a regular basis.
Both mind and muscle adapt to a familiar training plan in about four weeks, which means you have to periodically mix up your workouts to beat boredom and break performance plateaus. The proven approach to do it: Lift fast on some days, and at a moderate-to-slow pace other days. This rep-timing technique, called time under tension, helps target different goals like boosting power, growing muscle, or building endurance, simply by tweaking exercise tempo.