Do you want to look like you lift?
Then you’re in the right place.
In 2016, I created Noob Gains so I could help fitness beginners build noticeable muscle definition.
(Using proven strategies based on science.)
Get My FREE “Rapid Muscle” Course
For 10 years I’ve helped beginners build muscle fast.
Follow this plan to unleash quick, noticeable muscle gains.
Over time, the popularity of this site has grown to a level I never could have predicted.
And 3+ million visitors later, it’s still going.
But before I awkwardly talk about the site (and myself) let’s get something out of the way first…
What Are Noob Gains?
“Noob gains” or “newbie gains” refer to the fastest muscle growth you’ experience in your first 6-24 months of resistance training.
During this phase, it’s possible to gain 15-20 pounds of muscle.
Does this happen for everyone?
No, and that can be really frustrating.
Especially when you follow the advice of popular Instagram and Tik Tok influencers and your results fall flat.
But here’s my goal:
I want to give you the best nutrition and training info to help you maximize this phase of your fitness journey.
That’s why my team and I create guides on:
So, if you’re ready to crush it in your first year or two of training, let me introduce myself.
Hi, I’m Kyle.
My name is Kyle Hoffman and I created Noob Gains.
I’ve always enjoyed writing about fitness, so I figured I’d create a place to share my thoughts and maybe help some other guys out.
If I’m not writing articles, I’m either watching an F1 race, jamming out to some metalcore, or stuffing my face at a street fair.
I was in local-touring, heavy bands from ages 15-25, so I was always conscious of how I looked in public.
My current favorites are Counterparts, Fit for a King, and Story of the Year.
I Used to Be a Beginner Too
Even though I own a fitness website, it doesn’t mean I was born with a six pack.
For a long time, I was just that average-looking guy in my friend circle with a “skinny fat” body.
I mean, there was nothing wrong with it.
I spent a lot of time in the gym, yet I didn’t look like someone who lifts.
I spent years spinning my wheels with complicated diets and time-consuming body part training splits.
And each time, the results were disappointing.
But I Eventually Found My Way
I’ll admit, I used a lot of flashy bodybuilding tactics that showed up on Instagram.
A lot of fitness influencers made a sucker out of me.
(And made a few bucks in the process.)
But after I discovered how my own body works and simplified my approach, my physique began to improve.
And my plan was to basically:
- Eat meals to feel full and satisfied
- Consume enough protein to support muscle growth
- Workout 3-4 days per week
- Focus my training on compound movements
- Give myself plenty of time to recover between workouts
These are the same strategies I share on this site so you can transform your body too.
Build “Rapid Muscle” with My FREE Course
The most important muscle-building tactics from a decade of experience.
Follow this plan to quickly look like you lift.
Now I Have a Great Team
When Noob Gains began to take off, I realized I couldn’t maintain it all on my own.
So, I found some awesome fitness experts to help:
Jess Billitz, B.S., CPT (Editor/Writer)
Jess is a freelance writer with a Bachelor of Science in Health and Exercise Science from The College of New Jersey. She had dedicated over three years to the educational field as a health and physical education teacher before deciding to pursue a career in the fitness industry. She is now certified in Personal Training, Group Fitness, and Sports Nutrition and contributes health and fitness knowledge to websites like Noob Gains.
Daniel Louwrens, B.S., PT (Writer)
Daniel Louwrens has been helping people reach their respective fitness goals for the past 8 years. He graduated with a BSc in Chemistry, but found his love and passion in Fitness, Health, and Nutrition. He now coaches people online through his own business and others including Sky Calisthenics, Muscle & Brawn, and Lars Fitness.
Joshua Whitworth (Writer)
Josh fell in love with fitness at an early age, lettering in powerlifting his sophomore year of high school and qualifying for the Texas State Powerlifting meet his junior and senior years. He then fell in love with aviation and began applying his fitness education to the unique scheduling of aviators.
Geoffrey Ejiga (Writer)
Geoffrey is a freelance word wizard who writes for Noob Gains. Magic was made when he (a blossoming fitness-noob) met Noob Gains. Now Geoffrey, his pen (laptop), and Noob Gains are on a mission to preach an accurate version of the fitness gospel.
Steve Burden (Writer)
Steve is a Fitness Writer and Personal Trainer with over a decade of experience in the industry. As a semi-retired professional wrestler and fitness model, he’s traveled the world expanding his knowledge on all things fitness.
Siera Lutz, B.S., CSCS, PN2 (Writer)
Siera Lutz has been part of the fitness industry for most of her life, with 10+ years coaching experience and over 15 years of competitive experience in 3 sports. She obtained her B.S in Kinesiology from Cal Poly San Luis Obispo before going on to become a Certified Strength and Conditioning Specialist and Precision Nutrition Level 2 Coach. She now coaches for her local community college while spreading health and fitness information through websites such as NoobGains.
Natalie DePriest, B.J. (Writer)
Natalie is a freelance writer with a Bachelor’s Degree in Journalism from the University of Kansas. She has tried every fad diet and workout program known to man (she claims to still have her set of Tae Bo VHS tapes), but has now realized that the secret to fitness is staying active and eating a healthy, macro-balanced diet. After she began writing for NoobGains, Natalie decided it was time to put in some real work towards her ultimate fitness goals, and she started the Kinobody Goddess Toning Program so she can achieve that slim and sexy look she’s always dreamed of.
Alita Phommabouth (Writer)
Alita is a freelance writer trapped in a tiny room once perpetually glued to her desk chair. She has tried in vain to unstick herself but it wasn’t until she started writing for Noob Gains that she finally learned how to exercise properly. Starting small with stretches, Alita hopes to one day be able to enter her local 5K race.
Why You Can Trust Us
I know that when it comes to fitness, there’s a lot of conflicting advice out there.
That’s why I want you to know that you can trust us to give you the real deal.
We spend hours researching the latest studies and fitness trends, so you don’t have to.
It’s like most university classes, important, but can be boring AF.
Plus, we’re not just some random people on the internet – we actually have the education and experience to back up what we say.
So, whether you’re a total newbie to the gym or just looking for some fresh ideas, you can count on us to give you reliable tips that actually work.
Where You May Have Seen Us
I like sharing my favorite muscle-building and fat-loss strategies on the site.
But it’s pretty cool when others take notice too.
It’s still crazy to think.
I was even quoted in The Wall Street Journal. They called me and everything!
But they didn’t mention my name (I’ll get over it some day.)
People Who Like Us
So, once the site started blowing up, some fitness peeps started sliding into my DMs.
It’s been pretty cool, not gonna lie.
I’m extremely grateful to know and have worked with such awesome people in the industry.
Even with the name ‘Noob Gains’ Kyle is well above the newbie level. I believe his techniques are on point for beginners, and more advanced lifters even have something to learn from him. Kyle makes things very easy to understand. He’s humble and genuinely has a love for fitness.— Kevin Kreider, Netflix’s Bling Empire
Noob Gains shares information to help you get in shape without the BS. The straight-to-the-point actionable tips help you feel and look better without starving yourself and without spending every waking moment in the gym. I learn something new every time I check out the site.— Mike Beatty, Strong Home Gym
I get a lot of emails, but I try to read them all.
If you’d like to get ahold of me, send a message to kyle “at symbol” noobgains.com.
(I gotta make it all cryptic for the bots.)
I appreciate you stopping by.
Let’s make some gains together!
All the best,