Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without fat or bone mass. Having more lean muscle is beneficial for strength, mobility, hormonal balance, and metabolism. Building lean muscle requires progressive resistance training and adequate protein intake.

Benefits of Lean Muscle Mass

• Increased strength and power - The more muscular you are, the stronger you can be for sports, exercise, and daily activities. Resistance training stimulates muscle growth.


• Better mobility and balance - Muscular legs and core improve mobility, coordination, balance and prevent falls. This helps with health and functioning as you age.


• Faster metabolism - Muscle is metabolically active tissue that burns calories. More muscle = faster metabolism and easier weight control.


• Hormonal regulation - Lean mass supports hormonal balance including testosterone and growth hormone for health.

Building Lean Muscle Mass

Follow these evidence-based tips to maximize lean mass gains:

• Lift weights - Resistance training provides the mechanical tension needed to stimulate muscle growth. Follow a structured strength program.


• Eat more protein - Protein provides amino acids for muscle repair and growth. Aim for 0.5-1 gram per pound of body weight daily.


• Be patient and consistent - Muscle growth is a slow process over months. Prioritize recovery for best results.

Preserving Lean Mass

It's important to preserve the lean muscle you work hard to build up. Ways to maintain lean mass include:

• Continue resistance training to stimulate your muscles


• Meet protein needs of ~0.5 grams per pound daily


• Engage in low-intensity cardio activity which spares muscle