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Building lean muscle has many benefits, from giving your body a leaner appearance to reducing your risk of cardiovascular disease. While the term lean muscle is often used by social media influencers and magazines, experts explain that all muscle is lean. As we age, our muscle mass declines, but this process can be slowed or even reversed through weight or strength training. This can be done at the gym or at home using free weights, such as dumbbells, kettlebells, and barbells, or simply your body weight. Training with lighter loads and more repetitions can be just as effective as heavy weights and fewer reps. In addition to exercise, a diet rich in protein and vitamins can help support muscle growth and health.
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What You'll Learn
Resistance training
Free Weights
Free weights are classic strength training tools such as dumbbells, barbells, and kettlebells. You can also use medicine balls or sandbags. These are great for building muscle as you can choose the weight that suits you and increase it as you get stronger.
Weight Machines
Weight machines are devices with adjustable seats and handles attached to weights or hydraulics. They are ideal if you have balancing issues or other limitations that make it safer to sit during weight training.
Resistance Bands
Resistance bands are large rubber bands that provide resistance when stretched. They are portable, can be adapted to most workouts, and provide continuous resistance throughout a movement.
Suspension Equipment
Suspension equipment uses gravity and the user's body weight to complete various exercises.
Bodyweight
You can also use your own body weight to build muscle. This can include exercises such as squats, push-ups, and chin-ups. A recent study shows that training with lighter loads and more repetitions is just as effective at building muscle as training with heavy weights and fewer reps.
Regardless of the method you choose, it is important to vary your workouts to continue making gains. This can include changing the number of repetitions and sets performed, the exercises undertaken, and the weights used. It is also important to rest each muscle group for at least 48 hours between workouts to maximize gains and allow for muscle recovery.
Additionally, it is beneficial to incorporate aerobic exercise, such as cardio, into your routine to improve your heart and lung fitness, as well as flexibility and balance exercises.
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Bodyweight exercises
Push-ups
Push-ups are one of the best bodyweight exercises for building strength and mass in the chest, triceps, and core. They can be done anywhere and are generally safe. To increase the difficulty, try uneven push-ups by shifting more weight to one arm, which will recruit more muscle fibers in the chest.
Pull-ups
Pull-ups are an excellent test of strength and fitness. They recruit multiple muscle groups and can be made more challenging by adding weight or trying variations like chin-ups, close-handed, or wide-handed pull-ups. If you can't do a full pull-up, start by hanging on the bar to strengthen your back and arms.
Lunges
Lunges are a great lower-body exercise that can be done with or without added weights. Reverse lunges, in particular, are an effective single-leg training exercise that helps build leg strength and address muscle discrepancies.
Squats
Bodyweight squats are a simple and effective way to build lower body strength. To increase the challenge, try shifting your weight to one side and eventually progress to one-legged pistol squats.
Planks
Planks are a form of isometric exercise that can improve core strength and stability. They can be held for time or modified to include movements that target different muscle groups.
In addition to these specific exercises, it's important to stay hydrated, maintain a balanced diet, and get proper rest and recovery to support muscle growth and overall health.
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Muscle-building foods
To build lean muscle, it is important to consume a variety of protein sources and amino acids, as well as adequate amounts of carbohydrates. Here are some muscle-building foods that can help:
Greek Yogurt
Greek yogurt contains a mixture of fast-digesting whey protein and slow-digesting casein protein, which can increase lean muscle mass. It also contains probiotics, which are good for gut health, immune function, heart health, skin inflammation, mood, sleep, and digestion.
Chicken and Turkey
Chicken and turkey are low-fat protein sources that can be easily added to different meals and recipes. A study suggests that consuming chicken after exercising may help promote fat loss while increasing muscle mass and strength.
Eggs
Eggs are a complete protein source and a source of B vitamins, which are needed for energy production. One study showed that consuming whole eggs after resistance exercise improves the muscles' use of protein.
Tuna
Tuna provides large amounts of omega-3 fatty acids, which may support muscle health and improve muscle growth. However, it should be consumed in moderation due to its mercury content.
Shrimp
Shrimp is almost pure protein and contains high amounts of the amino acid leucine, which is necessary for optimal muscle growth. It also provides healthy unsaturated fats and several vitamins and minerals, such as vitamin K, iron, and phosphorus.
Beans
Beans are a good source of protein and can be part of a diet for lean muscle gain. For example, kidney beans contain around 15 grams of protein per cup of cooked beans.
Nuts and Nut Butters
Nuts and nut butters are a good source of leucine, an amino acid that triggers muscle repair. They also contain magnesium, which is needed for muscle growth. However, it is important to watch your portion sizes with nuts due to their high-calorie content.
In addition to these foods, it is important to stay hydrated and ensure you are consuming essential vitamins and minerals for optimal muscle growth and overall health. Building lean muscle takes time and consistency, so it is important to be patient and maintain a healthy diet and exercise regimen.
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Weight training
To begin, you can use your body weight to perform exercises such as squats, lunges, push-ups, and planks. You can also use everyday items and gym equipment to add resistance to your workouts. For example, you can use dumbbells, kettlebells, or medicine balls to perform goblet squats, or you can use a barbell to perform squats and deadlifts. Aim for 3-4 sets of 6-8 reps to start, and as you progress, you can increase the load and work with lower rep schemes to build strength.
It is important to focus on compound exercises that work multiple major muscle groups, such as squats, bench presses, deadlifts, overhead presses, and pull-ups. These exercises allow you to move more weight, which is key to adding size. Additionally, consider incorporating isolation movements like bicep curls or calf raises into your routine.
To further enhance your weight training, aim to train 4-5 times per week. Keep your workouts short and intense, and allow for recovery time. Muscle growth occurs during recovery, so be sure to get enough sleep (8-9 hours per night) and reduce outside stress.
In addition to weight training, a well-balanced diet that includes sufficient protein, healthy carbohydrates, and fats is crucial for building lean muscle. Some high-protein foods that can help with muscle recovery and growth include eggs, chicken, salmon, Greek yogurt, skim milk, beans, and edamame.
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Free weights
Additionally, free weights allow for a full range of motion, which can help improve mobility and flexibility. This can be particularly beneficial for those who want to improve their overall fitness and health, as well as build muscle.
For those who are new to free weights, it is important to start with lighter weights and focus on perfecting your form. As you get stronger, you can gradually increase the weight and the number of repetitions. It is also beneficial to vary your workouts, targeting different muscle groups and incorporating rest days to allow your body to recover.
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Frequently asked questions
Lean muscle is a trendy term used by social media influencers and magazines. However, experts explain that all muscle is lean.
Some exercises to boost lean muscle include squats, deadlifts, and lunges. You can also use free weights like dumbbells, kettlebells, and barbells, or machines.
Eating protein-rich foods is a priority for building lean muscle. Some foods include Greek yogurt, shrimp, tuna, lean poultry, beef, beans, and dairy products like cottage cheese.
Ideally, you should do weight training at least twice a week.
Boosting lean muscle can help give your body a leaner appearance, reduce your risk of cardiovascular disease, and prevent injuries. It can also help with weight loss and improve your posture.
