Lift weights consistently
Use progressive overload
Focus on compound exercises
Train each muscle group 2 to 3 times per week
Eat enough calories
Consume enough protein
Prioritize sleep
Allow time for recovery
Stay hydrated
Maintain proper form
Track workouts and progress
Be consistent over months
Reduce excessive cardio if it interferes with gains
Manage stress
Avoid skipping meals
Include enough carbohydrates and healthy fats
Consider professional coaching if needed