Lean muscle mass

What is lean muscle mass?

Lean muscle mass refers to the weight of your muscles without including any fat or water weight. Having more lean muscle is beneficial for strength, metabolism, and overall health. Here's a quick overview:

Why lean muscle matters

• More lean muscle mass helps boost your metabolism. Muscle tissue burns more calories than fat tissue, even at rest. So more muscle = more calories burned 24/7.


• Adding lean muscle through strength training leads to major strength and fitness gains. You'll be able to lift heavier weights, run faster, and have more energy.


• Higher lean mass is linked to lower risks of injuries and health conditions like heart disease, diabetes, and osteoporosis. It supports functional independence as you age.

How to build lean muscle

Follow these key strategies to maximize lean muscle growth:

• Lift weights. Challenging your muscles with resistance/strength training triggers muscle protein synthesis and boosts lean mass. Aim for 2-3 days/week.


• Eat enough protein. Getting 0.5-1 gram of protein per pound of body weight aids muscle repair and growth. Foods like chicken, fish, eggs, and whey protein packs this in.


• Allow proper recovery. Muscles grow during rest, not just during workouts. Aim for 6-8 hours of sleep nightly.

By progressively overloading your muscles and eating to support recovery, you'll pack on lean muscle over time. Our experts at Renewal Hormone Clinic can help optimize your hormone levels to accelerate gains. ()

Maximizing lean muscle as you age

We naturally lose some muscle mass and strength as part of aging, usually starting around age 30. This makes focusing on lean tissue even more important!

Some strategies to maintain or build lean mass as you get older:

• Incorporate light strength training using bands, weights, or your bodyweight 2-3x a week


• Emphasize high protein foods at meals to support muscle repair


• Consider supplementing key hormones like testosterone and HGH based on your levels - check with a medical provider about optimal dosing

Our clinic offers comprehensive hormone testing and personalized treatment plans to help you keep lean muscle into your later years. () to learn more!

I hope this gives you a good overview on the importance of lean muscle mass and how to maximize it at any age! Let me know if you have any other questions.