Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without fat or water weight. It's the muscle tissue on your body that is metabolically active and helps generate movement and strength.

Key things to know about lean muscle mass:

• It's measured in pounds or kilograms. A healthy range depends on your height, gender, and frame size.


• Building lean muscle mass involves strength training and eating enough protein. Most experts recommend 0.5-1 gram of protein per pound of body weight per day.


• Lean muscle mass tends to decline with age. Staying physically active can help offset this natural loss over time.


• Higher lean muscle mass:
  
  
  • Boosts your metabolism so you burn more calories
  
  
  • Supports strength, mobility, and injury resilience
  
  
  • Contributes to an athletic, toned physique
  
  

Below are some common questions related to building lean muscle mass:

How can I increase my lean muscle mass?

Some of the most effective ways to increase lean muscle mass include:

• Strength training: Focus on compound lifts like squats, deadlifts, rows, and presses. Progressively lift heavier weights and allow your muscles to recover between workouts.
• Sleep: Aim for 7-9 hours per night. Your muscles repair and grow the most when you're sleeping.

What causes loss of lean muscle mass?

You can lose muscle through the natural aging process, inadequate nutrition (especially protein), inactivity, illnesses, hormonal changes, and injuries requiring immobilization.

How is lean muscle mass measured?

Some ways to estimate lean muscle mass include:

• DEXA scan: A special X-ray machine distinguishes fat, muscle, and bone density. Considered one of the most accurate methods.


• Hydrostatic weighing: Calculates your lean mass based on your weight on land versus when submerged in water.


• Skin fold test: Measures thickness of skin folds at select body sites via calipers. The measurements help estimate body fat and lean mass percentages.