The Year I Put on 5 lbs of Muscle

I didn’t follow a strict plan, hire a coach, or overhaul my lifestyle—but I did stay consistent with these key habits.

If you had told me last December that by July, I’d have gained five pounds of muscle—while breastfeeding, deep in the trenches of motherhood, and not following a fancy program—I don’t think I would have believed you.

But here we are.

Here’s What You Should Know First

Context, baby.

1. I didn’t follow a strict program, but I did have a solid strength training foundation under my belt. I started lifting dumbbells consistently in 2023.

2. Back in January, I dug deep into body recomp research. I continue to learn so much from Dr. Stacy Sims and Dr. Gabrielle Lyon. And I’m constantly inspired by Lucy Davis.

3. I was nursing my youngest throughout this journey! Ironically, eating to fuel breastmilk is remarkably similar to eating to gain muscle.

4. I carved out time to lift in the margins. Between growing a nutrition consulting business, keeping two tiny humans alive, and tag-teaming life with my husband, every hour feels accounted for. I know this is the case for many of us!

To summarize: I didn’t wait for “perfect” conditions. I didn’t map out a textbook-style strategy. I didn’t hire a personal trainer. I don’t have a fancy home gym (just a Peloton bike, a yoga mat, and a few pairs of dumbbells).

I sort of winged it—but it’s working.

The Goal Was Never 5 Pounds of Muscle

To be honest, I sort of stumbled into this. Back in December, I wasn’t chasing a specific goal or a dramatic transformation. However, I had a vision:

1. To improve my core stability (alongside pelvic floor PT).

2. To feel stronger in everyday life (lifting my toddler, carrying groceries, etc.).

3. To see visible changes in my muscle definition.

…But as a woman who’s 4’11,” putting on muscle has always felt like an uphill battle.

Until now.

So, let’s dig into how I did it. (: Scroll for my training split, nutrition focus, and how I supported my nervous system along the way—because strength isn’t just physical! I hope this gives you practical takeaways to feel strong, capable, and energized in your own body.

Repeat after me: Strength is beautiful. Muscle is protective. I deserve to feel at home in my body.

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Here’s a screenshot I recently took in my Hume Health app!

What I Did Differently

These three things made the biggest impact: