Building and maintaining lean body mass is the key to improving body composition.1 Lean body mass refers to the weight of everything in your body except fat, and it includes muscles, bones, organs, and fluids. A higher percentage of lean mass contributes to improved metabolism, better overall physical function, and reduced risk of chronic diseases.
Here are several effective strategies to help you build lean body mass:
1. Prioritize Strength Training: Engage in resistance training exercises at least two to three times per week, focusing on compound movements that work multiple muscle groups, such as squats, deadlifts, and bench presses. Then, gradually increase weights and reps to challenge your muscles. If you do not have equipment, many resistance exercises can be performed using your own body weight.
2. Optimize Nutrition: Protein needs vary depending on your fitness goals, training routine, and health needs, so it is best to consult with a registered dietitian for specific recommendations. In general, consuming adequate protein—about 0.8–2.0 grams of protein per kilogram of body weight per day—supports muscle repair and growth.2 To determine kilograms, take your body weight in pounds and divide by 2.2. Include a variety of protein sources such as lean meats, fish, dairy, legumes, and plant-based options.
3. Stay Hydrated: Drink plenty of water throughout the day to support metabolic and muscle functions. Also consider hydration before, during, and after engaging in physical activity, especially when exercising in hot or humid conditions.
4. Limit Alcohol and Junk Food: Avoid alcohol, ultra-processed foods, refined carbohydrates, sugary foods and beverages, and other junk foods, as these can slow muscle building.3
5. Get Enough Sleep and Rest: Adequate rest between workouts is essential for building lean body mass. Aim for 7-9 hours of quality sleep each night to allow for adequate muscle recovery. If muscle soreness interferes with sleep, try foam rolling, stretching, or other relaxing mobility exercises to improve sleep quality.
6. Consult Professionals: If you are unable to make progress on your own, consider working with a certified personal trainer to develop a customized exercise program, or speak with a registered dietitian to ensure your nutrition habits support your fitness goals.
Building and maintaining lean muscle mass can help optimize your metabolic health. Be thoughtful about how you nourish your body, include strength training exercises on 2 to 3 days of the week, and be consistent with your workout routine.
Leaning Into Health: How to Build and Maintain Muscle