Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscle without fat. It's the part of your body that helps burn calories and gives shape and contour. Building lean muscle is important for health and physical performance.

Some benefits of having more lean muscle mass include:

• Increased metabolism - Muscle burns more calories than fat, so more muscle = higher metabolism


• Improved athletic performance - Greater power, strength, and endurance


• Reduced injury risk - Muscles help support joints and connective tissue


• Enhanced fat loss - Muscle lets you burn extra calories to lose fat faster


• Supports healthy aging - Preserves strength, mobility, and vitality as you get older

You can build lean muscle through strength training and proper nutrition. Focus on compound exercises like squats, deadlifts, rows, and presses. Eat enough protein - shoot for 0.5-1g per pound of your goal body weight daily. And allow enough recovery between workouts.

Building lean muscle requires commitment and consistency. But the long term health and functional benefits make it incredibly worthwhile!

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How to Measure and Track Lean Muscle Mass

There are a few options to determine and monitor your lean muscle over time:

• Body fat percentage - Subtract your body fat percentage from your total weight


• Skin fold test - Use calipers to measure fat under skin at select points on the body


• Hydrostatic weighing - Estimate body density to calculate fat-free mass


• DEXA scan - Directly measures lean tissue vs fat tissue mass

I recommend getting a DEXA scan or at least tracking body fat percentage. That gives you an accurate baseline. Then you can periodically retest to see your lean muscle gains over 3-6 months of strength training.

Set a goal to gain 0.5-2 pounds of lean muscle per month. If you’re not gaining at that rate, reassess your program and nutrition. With consistent hard work and patience, you’ll make steady progress.