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Medically reviewed by Oluseun Olufade, MD
- Eating 1.6-2.2 grams of protein per kilogram of body weight helps with muscle growth.
- Managing your stress and getting enough sleep helps preserve muscle mass.
- Lean muscle helps improve your posture and helps prevent disease.
Resistance training helps you build lean muscle without bulking up. It also increases your muscle strength and definition.
1. Do Resistance Training
Strength-building exercises help build muscle protein, which is necessary for growth. Resistance training (a type of strength-building exercise) uses free weights, machines, or bodyweight exercises like squats and push-ups.
You might see lean muscle and strength gains after eight weeks of resistance training. Experts recommend training twice a week.
If you are unsure how to start a resistance training routine, consider seeing a certified personal trainer for guidance tailored to your goals.
To create your routine, combine exercises targeting each muscle group. Perform 8-12 repetitions of each exercise in one or more sets until you reach muscle fatigue.
2. Build in Rest Days
Allow 2-3 days between exercise sessions for your muscle groups to recover.
This rest prevents overtraining, which may lead to:
- Difficulty with sleep
- Feeling tired, depressed, or irritable
- Stiff or sore muscles
- Decreased exercise performance
3. Get Enough Protein
Eating enough nutrients is important for lean muscle growth. Sufficient protein intake helps build and maintain muscle mass.
Experts recommend 1.6-2.2 grams of protein per kilogram of body weight, or 0.72-1 grams per pound, each day for muscle growth. For a 150-pound person, this is 108-150 grams of protein daily.
4. Refuel With Nutrient-Rich Carbs and Fats
Eating foods rich in nutritious carbohydrates after exercise helps replenish glycogen in your muscles. Glycogen—a main glucose (sugar) source—provides energy to your body, including muscles.
A moderate intake of dietary fats (less than 1.88 grams per kilogram of body weight) benefits muscle mass and strength. This is particularly advantageous for highly active adults who eat low-protein diets.
5. Hydrate
Water makes up about 76% of your muscle mass. Staying hydrated is crucial for preventing muscle loss and preserving strength. Aim for 2-3 liters of water daily.
6. Manage Your Stress Levels
Research has linked higher cortisol levels (the body's main stress hormone) to lower muscle strength and mass.
Ongoing 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 are 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.
7. Get Enough Sleep
There's a positive link between sleep and muscle mass. Getting a good night's sleep can help preserve muscle mass and 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. A 2017 study suggests there's a link between oversleeping and a decrease in lean muscle mass.
How Does Lean Muscle Support Your Health?
Having lean muscle has many benefits that can improve your overall health and well-being, such as:
- Improved strength
- Increased metabolic rate, which improves your body's ability to maintain and build lean muscle mass
- Better posture
- Decreased risk of heart disease, obesity, and type 2 diabetes
- Reduced risk of injury and sarcopenia, which is also associated with a lower risk of fractures (broken bones) and falls
- Decreased risk of death from any cause among older adults
Read the original article on Health
