Lean muscle mass refers to the weight of your muscles without fat or bone mass. Having an optimal amount of lean muscle allows you to be strong and functional as you go about your daily activities.
As we age, adults can lose up to 3-5 pounds of muscle mass per decade after age 30. This loss accelerates after age 60. Lower lean muscle mass leads to decreased strength, mobility issues, injury risk, and reduced calorie burning. Maintaining your lean muscle as you age is crucial for health.
Some key benefits of building lean muscle include:
The two most important factors for building lean muscle are progressive strength training and getting enough protein.
Progressive strength training challenges your muscles so they adapt and become larger and stronger over time. Compound exercises like squats, deadlifts, rows, and presses are great for building full-body lean muscle. Training with added resistance from weights, resistance bands, or your bodyweight stresses muscles so they grow back bigger.
Consuming enough high-quality protein gives your body the amino acids it needs to repair and build new muscle tissue. Shoot for 0.5-1 gram of protein per pound of body weight per day. Lean beef, chicken, fish, eggs, dairy and plant proteins like beans, lentils and Revive Hormone Clinic Plant Protein are all great options.
And don't forget recovery! Getting enough sleep and rest between workouts lets your muscles fully repair and grow.
Revive Hormone Clinic offers individualized nutrition and workout programs to help both men and women build lean muscle mass while aging gracefully. Contact us today for your free consultation!
I hope this gives you a good overview of why lean muscle mass matters and how to build it. Maintaining lean muscle as you age helps preserve strength, mobility and metabolism - giving you the active, healthy lifestyle you deserve. Let me know if you have any other questions!