Several science-backed approaches can help you build lean muscle. Having lean muscle can not only make you stronger and look more toned and defined, but it also has significant health benefits.
Strength-building exercises help build muscle protein, which is necessary for muscle growth. Resistance training is a type of strength-building exercise that builds muscle using free weights, weight machines, or bodyweight exercises such as squats and push-ups.
You may see gains in lean muscle and strength after eight weeks of resistance training. Experts recommend training twice per week.
If you’re not sure how to get started with a resistance training routine, consider talking to a certified personal trainer for their guidance tailored to your goals. To build your own routine, combine exercises that target each muscle group. Do 8-12 repetitions of each exercise in one or more sets until that muscle is fatigued.
In between exercise sessions, give your muscle groups two to three days to recover. This allows your muscles to rest and avoids overtraining, which may lead to:
- Difficulty with sleep
- Feeling tired, depressed, or irritable
- Stiff or sore muscles
- Decreased exercise performance
To achieve lean muscle growth, consuming enough nutrients is crucial. In particular, research shows that eating enough protein is necessary for building and maintaining muscle mass. To promote muscle growth, experts recommend consuming 1.6-2.2 grams of protein per kilogram of body weight, or 0.72-1 grams per pound, per day.
For a 150-pound person, that would be 108-150 grams of protein per day.
Eating foods rich in nutritious carbohydrates after exercising can help replenish the glycogen in your muscles. Glycogen is the main source of glucose (a type of sugar) that provides energy to your body, including your muscles.
Research has also found that moderate daily intake (less than 1.88 grams per kilogram of body weight) of dietary fats is beneficial for muscle mass and strength. This amount was especially beneficial for adults who were highly physically active but consumed relatively low amounts of protein.
Water makes up approximately 76% of your muscle mass. Staying hydrated has a key role in preventing muscle loss and in preserving your strength, which can help you make further gains. Aim for at least 2-3 liters of water per day.
Research has found an association between increased levels of cortisol (the body’s main stress hormone) and lower levels of muscle strength and mass.
Chronic stress can negatively affect the muscles by preventing your cells’ mitochondria from functioning properly. Mitochondria are responsible for producing adenosine triphosphate (ATP), a form of energy that powers your body’s cells. If the mitochondria is not working properly, sarcopenia (age-related muscle loss) and obesity can develop.
To manage stress, take part in relaxing activities such as yoga, breathwork, and meditation.
There’s a positive association between sleep and muscle mass. Getting a good night’s sleep can help preserve muscle mass and also prevent fat gain.
Research has found that poor sleep is associated with lower levels of lean muscle and higher levels of body fat in older adults with obesity. Good sleep habits are beneficial if you want to build lean muscle.
Be mindful not to oversleep, however. One study suggests there’s a link between oversleeping and a reduction in lean muscle mass.
Having lean muscle has many benefits that can improve your overall health and well-being. The benefits of having lean muscle include:
- Improved strength
- Increased metabolic rate, which improves your body’s ability to maintain and build lean muscle mass
- Better posture
- Reduced risk of chronic diseases such as heart disease, obesity, and type 2 diabetes
- Reduced risk of injury
- Reduced risk of sarcopenia, which is also associated with a reduced risk of fractures (broken bones) and falls
- Decreased risk of death from any cause among older adutls
