Lift weights with progressive overload
Focus on compound exercises
Train each muscle group 2 to 3 times per week
Use moderate to heavy weights
Do enough training volume
Eat in a calorie surplus
Consume enough protein
Get enough carbohydrates
Sleep 7 to 9 hours per night
Recover between workouts
Stay consistent over time
Track workouts and body weight
Avoid excessive cardio
Maintain proper form
Increase weights, reps, or sets gradually