最低でも2か月!筋トレの効果が出る期間を3つのレベル別に紹介!

筋トレの効果が出るまでの期間の心がけ

筋トレはどんなにハードにこなしても数日や数週間で効果が現れるものではなく、数か月から年単位でやっと効果が実感できるものです。そのため、多くの方が1週間など短い期間で挫折しがちですが、効果の発現まで時間がかかることを知り、その間の心がけを知ることで筋トレへの意気込みを保てます。

筋トレの効果を数値で確認しよう

「効果」とは、筋トレにおいて「見た目の変化」と同じ意味で使われることが多いですが、見た目に効果が現れない間の筋トレでは体組成計による筋肉量を重視しましょう。筋肥大や引き締まった筋肉が見た目で分かるようになるまでには、2~4kgほど筋肉が大きくなる必要がありますが、通常の負荷の筋トレでは1年で約1~2kgしか増えてないことが多いです。しかし、定期的に体組成計で筋肉量を測っていると、僅かでも効果が数字となって見えるため、見た目の改善が実感できない期間でも励みになります。

そして、筋肉量が増えてくると相対的に体脂肪率が下がるため、理想の体に少しでも近づいているということが実感しやすくなります。このように、筋トレの見た目への効果をはっきりと実感するまでは、筋トレの成果を数字として理解することが大切です。

まずは2~4ヵ月を目安に

すぐに効果が出るわけではない筋トレは、見た目への変化が現れるまでの期間がどれくらい筋トレを続けているかによって異なります。ここでは、筋トレへの慣れを3段階に分け、それぞれの効果が出るまでの期間を紹介していきます。

筋トレを初めたばかりの方では、見た目への効果が実感できるまでの期間が最低でも2ヵ月は必要です。この2ヵ月という期間は、週2~3回の筋トレを続けていることが前提のため、それより頻度が低い場合は3ヵ月から4ヵ月が効果を実感できるまでの目安期間です。週4回以上の筋トレは体に無理な負荷がかかっている可能性があるため、多くても週3回に収めて2ヵ月以上続けることをまずは目標としましょう。

初心者の場合、2~3ヵ月程度で一気に筋肉が発達する傾向にあるため、鏡で見ると体つきが変わってきたと感じることが多いです。しかし、衣服を着ている状態では周りからはあまり変化がわからないことが多いため、さらに継続的に筋トレを行いましょう。

少しずつ効果が出る間隔が伸びていきます

中級段階は筋トレを始めてから3ヵ月程が過ぎ、週3回程度でやや強い負荷で筋トレを続けているレベルのことを指します。ここからは効果がはっきと実感できるまで半年から1年程度かかることが多く、この期間は先述した体組成計での筋肉量の確認を行ってモチベーションを保つことが必要です。ただし、半年または1年が経過して急に筋肉が発達するわけではないので、毎日鏡で見た目の変化を少しずつ確認することも、筋トレ意欲の維持には欠かせません。

筋トレが習慣化してくる上級段階

上級段階は、ボディビルダーのように本格的にジムで筋トレを行う方を含んでいますが、細マッチョよりがっちりとした見た目になりたいという方も含んでいます。いずれの場合も自宅やジムでトレーニングをする際、しっかりとダンベルなどの器具やマシンで重い負荷を与え、1年から2年以上かけて筋トレを行う必要があります。この段階までくると筋トレが習慣化している方が多いため、効果が出るまでの期間が長くても筋トレを続けやすくなっています。

ここまで紹介したレベルのどれに当てはまるかを検討し、それぞれの段階に合わせて効果が出るまでの期間の過ごし方を考えることが大切です。

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  3. 筋トレのダイエット効果とは

  4. 筋トレの効果をさらにアップ!時間・場所・頻度のポイント

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  6. 筋トレを効果的に!毎日、超回復をしよう

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