To gain muscle, you need to engage in regular resistance training exercises and provide your body with adequate nutrients, including protein. Here are some steps you can follow to gain muscle:

  1. Resistance training: Incorporate weightlifting, bodyweight exercises, or resistance band exercises into your workout routine. Focus on compound exercises, such as squats, deadlifts, and bench presses, which work multiple muscle groups at once.

  2. Progressive overload: Gradually increase the weight you lift or the resistance you use over time to continue challenging your muscles and promoting growth.

  3. Adequate protein intake: Eating enough protein is essential for muscle growth. Aim to consume about 1 gram of protein per pound of body weight per day. Good sources of protein include meat, poultry, fish, dairy products, eggs, and legumes.

  4. Enough calories: Consuming enough calories is also important for muscle growth. Eating more calories than your body burns will provide the energy needed to build new muscle tissue.

  5. Adequate recovery: Give your muscles time to recover between workouts by getting enough sleep, stretching, and engaging in active recovery activities.

  6. Consistency: Consistently following a workout routine and proper nutrition plan is key to seeing results over time. Stick with it, and be patient - building muscle takes time and effort.

It's also important to consult a doctor before starting a new exercise or nutrition plan, especially if you have any underlying health conditions.