New people who lift weights and eat a lot can get really strong and muscular without getting fat.

In individuals with elevated body fat stores, resistance training during a caloric deficit can sustain muscle hypertrophy while promoting net fat loss.

To build the maximum amount of muscle mass while lifting weights, consuming more calories than the body burns is required.

Lifting weights helps adults gain muscle — studies show it consistently leads to modest muscle growth when done regularly.

If you lift weights, your muscles grow by roughly the same amount no matter which body scan or measurement method you use to track it. This means you don't need to worry about which specific machine or technique you use to see your progress, as they all show similar results.

If healthy adult men do resistance training for more than two weeks, they will reliably gain about 1.5 kilograms of muscle. This shows that lifting weights is a very effective way to build muscle overall, no matter how you measure it.