in as little as a month, particularly if you haven’t training (or trained in this manner) in a while. In terms of strength training, you could see a 10% increase in what you can lift each month for the first four to six months, McCall says, at which point the adaptations will slow and you’ll have to change up your workouts to keep ‘em going. For hypertrophy, noticeable results might take a little longer—four to eight weeks of targeted training—with seriously tape-measurable results in four to six months.