Lean muscle mass refers to the weight of your muscles without including extra fat or water weight. Having more lean muscle is beneficial for strength, mobility, calorie-burning, and overall health.
When trying to build lean muscle, it's important to follow a program focused on progressive overload through challenging strength training. Consuming enough protein and calories to support muscle growth is also key. Some sources recommend 0.5-1 gram of protein per pound of body weight when building muscle.
Resistance training and eating in a slight calorie surplus are effective ways to build lean tissue. Compound exercises like squats, deadlifts, and bench presses that work multiple large muscle groups are ideal. Lifting weights 2-4 times a week allows enough recovery time between workouts.
As we age, lean tissue naturally decreases, which is referred to as sarcopenia. Resistance training can help offset age-related muscle loss. Some research also shows higher protein intake, around 1.2 grams per kilogram of body weight, may help preserve lean mass in older adults.
Hormones like testosterone and growth hormone also impact muscle growth and maintenance. If you're struggling to build muscle as you age, having your hormone levels tested could identify any deficiencies holding you back. The professionals at Hormone Optimal Care specialize in customized hormone therapy programs to help patients restore optimal levels.
Tracking progress with methods like scale weight, body tape measurements, and before/after photos can provide motivation and confirmation that your fitness routine is working. Just remember that muscle weighs more than fat, so the number on the scale may increase even as you slim down.
Let me know if you have any other questions! Building lean muscle takes consistency and hard work, but the rewards are well worth it.