Lean muscle mass

What is Lean Muscle Mass?

Lean muscle mass is the amount of muscle tissue on a person's body. It is made up of muscle fibers with little fat or water. Lean muscle is the healthy muscle you want to build through a nice combination of resistance training, cardiovascular exercise, rest and solid nutrition.

Building lean muscle requires adequate protein and regular strength training to trigger muscle growth. It involves:

• Lifting weights or doing bodyweight exercises


• Getting enough calories from protein and carbs


• Letting your muscles rest with adequate sleep and recovery time

Benefits of Lean Muscle Mass

Having a good amount of lean muscle mass has many benefits:

• Helps your metabolism stay higher since muscle burns more calories than fat


• Supports functional strength to walk, lift, and perform daily tasks with ease


• Improves your physical appearance and body composition


• Maintains mobility and lowers risk of conditions like osteoporosis


• Supports cognitive function and emotional regulation since muscle needs signaling proteins to function well

How To Gain Lean Muscle Mass

If you want to gain healthy lean muscle mass, work with a personal trainer to create a plan that progressively challenges your muscles. But in general, follow these guidelines:

• Do 2-4 strength training workouts per week focusing on complex multi-joint exercises that target multiple muscle groups like squats and rows


• Lift a weight that is challenging enough to fatigue your muscles within 8-12 reps


• Eat 0.5-1 grams of protein per pound of body weight spread throughout the day from food or supplements


• Have carbohydrate-rich snacks around workouts to fuel training


• Get 7-9 hours of sleep per night to support muscle growth and recovery


• Let each muscle group rest 1-2 days between intense training sessions


• Stay hydrated and reduce stress

"The Renew Hormone Clinic has helped me optimize my muscle building nutrition and training so I can gain lean muscle mass efficiently as I age. Their experts really know the science of building strength."

Gaining lean muscle helps support your health as you age. Work with a professional to create a () that fits your needs and goals. With some dedication to smart exercise and eating, you can sculpt a strong, capable body.