Optimal sequencing of training goals: muscle mass development versus fat tissue reduction – a practical guide for novices
Tomasz Jankowski
2026-03-21
4 min. read
40
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One of the foundational dilemmas faced by individuals embarking on their strength training journey is the rational prioritization of objectives: should the initial focus be placed on increasing muscle volume or on the reduction of excess adipose tissue? This decision must not be made hastily, as its implications directly influence the efficiency of effort and the outcomes achieved. Of paramount importance is the comprehension of one’s physiological predispositions alongside the ability to tailor strategies to individual conditions. Is there a means to fully harness the potential inherent in beginners in order to select an optimal course of action aligned with evidence-based recommendations?
Building muscle mass
Weight gain by increasing muscle volume is only possible if we have a positive calorie balance. This wise phrase means that the body will be able to build muscle if we give it enough energy to do all the necessary processes, and only the excess will be used to gain weight. If we don't do the right intensity and weight training during this time, then fat tissue will increase instead of muscle, so diet and exercise go hand in hand. But who should start with that?
Reduction of fat tissue
But when is the right time to start your weight loss adventure? It's best if you're not a skinny person by nature, but you've got a leaner body structure and a sedentary lifestyle. If you are halfway between being physically fit and being overweight, I think it's a good idea to reduce a few pounds of fat. Giving a new boost to your body through strength training and systematic, balanced exercise, you'll probably also gain muscle mass.
Mass or reduction? Where do I start?
As you can see, this is a complex issue, and it can't be described in a few sentences, especially if it's meant to be universal for everyone or even for most people. Depending on the level we're starting at, we need to adjust our goal to the effects of the current actions that are reflected in our body shape. We also need to remember that the change that's going to happen should be driven by greater incentives than a nice body shape in the summer, but when we first set a deadline and then we avoid the goal, we often end up finding the goal. We need to first learn about our body and its capabilities, and then determine the actual deadline to start looking for the body mass index, which is the most important thing to remember.