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How to build muscle Building muscle does not require spending a whole day in the gym. Weight training for 20 to 30 minutes, 2 to 3 times a week, is typically enough to see results.

Is it possible to build muscle while marathon training? While the two goals differ, experts say it’s not impossible.

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Body-weight exercises include push-ups, squats, planks, and walking lunges. They are helpful for building functional strength and muscle.