Victor Forge
Muscle mass is an important indicator of overall health and body composition. It refers to the weight and size of the body's muscle tissue, including skeletal, smooth, and cardiac muscles. Skeletal muscle, which we can voluntarily control, is particularly important for movement, balance, and strength. As we age, maintaining muscle mass becomes crucial for physical ability and overall quality of life. While there are no specific guidelines for ideal muscle mass percentages, individuals can estimate their muscle mass by calculating body fat percentage and subtracting that number from 100. Various tools and methods, such as body fat scales and imaging tests, can assist in determining body composition. Building and preserving muscle mass can be achieved through strength training and a balanced diet with adequate protein intake.
| Characteristics | Values |
|---|---|
| Definition | Muscle mass refers to the collective muscle tissue in the body, including skeletal, smooth and cardiac muscles. |
| Importance | Muscle mass is key to improving overall metabolism, protecting physical ability, and improving the quality and longevity of life. |
| Calculation | Muscle mass can be calculated by subtracting body fat percentage from 100. |
| Factors Affecting Calculation | Height, diet, ethnicity, and fitness level. |
| Tools for Measurement | MRI scan, body fat scale, imaging tests, BMI, skinfold calipers, DEXA scan, air displacement plethysmography (ADP) |
| Average Muscle Mass Percentages | Data from a 2000 study showed that muscle mass percentages vary across different age groups. |
| Recommended Muscle Mass | There are no specific guidelines for what a healthy or normal muscle mass percentage should be. |
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What You'll Learn
Muscle mass percentage
There are currently no specific guidelines for what a healthy or normal muscle mass percentage should be. However, a healthy body fat percentage can be a useful indicator of overall body composition. While it is challenging to calculate muscle mass precisely without specialist equipment, it is possible to estimate muscle mass percentage at home. The most accurate ways to determine muscle mass percentage involve expensive medical equipment, such as MRI scans, which are considered the "gold standard". However, it is also possible to estimate muscle mass percentage by calculating body fat percentage and subtracting that number from 100. While lean body mass is often used interchangeably with muscle mass, it also includes skin, bone, water, and organ mass.
Body composition measures the proportion of muscle, fat, bone, and water in the body. Healthcare professionals can recommend measurement tools that fit your budget, such as body composition scales, which use bioelectrical impedance analysis (BIA) to determine the total percentage of water inside and outside our cells. This can be indicative of certain health conditions. Additionally, there are body fat calculators and formulas based on weight, height, age, and gender that can provide an estimate of lean body mass.
It is important to maintain a higher muscle mass as we tend to lose muscle mass as we age, starting at around age 40, with a possible loss of up to 8% of muscle mass every decade. Building muscle mass can be achieved through strength training and a nutrient-dense, balanced diet with sufficient protein. Higher muscle mass offers several benefits, including an increased metabolic rate, improved overall metabolism, and protection of physical ability, which can improve the quality and longevity of life.
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Lean body mass
LBM is considered a superior indicator to total body weight for prescribing proper levels of medications and for assessing metabolic disorders, as body fat is less relevant for metabolism. For example, due to the concern of postoperative opioid-induced ventilatory depression in obese patients, opioids are best based on lean body weight. The induction dose of propofol should also be based on LBM. LBM is usually estimated using mathematical formulas. Several formulas exist, each with different utilities for different purposes. For instance, the Boer formula is the method of choice for LBM estimation to calculate the dose given in contrast CT in obese individuals with a BMI between 35 and 40.
Calculating the percentage of muscle mass can help a person monitor or maintain their health. Muscle mass is difficult to measure on its own because it depends on various factors, including height, diet, ethnicity, and fitness level. There are currently no recommended guidelines on how much muscle mass a person should have. However, maintaining and building muscle mass is key to improving overall metabolism, protecting physical ability, and improving the quality and longevity of life. Strength training, adequate protein intake, and cardio exercises are some of the ways to build and maintain muscle mass.
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Body Mass Index (BMI)
However, it's important to note that BMI is not the sole indicator of overall health. It does not take into account individual factors such as bone or muscle mass, and it doesn't differentiate between lean mass and fat mass. For example, individuals with a high percentage of body fat, especially around the waist, may have serious health risks even if their BMI is within the normal range. This condition is known as normal weight obesity. Therefore, it is recommended to consider both BMI and waist circumference for a comprehensive risk assessment.
While BMI can provide valuable insights into weight and health relationships, it should be considered alongside other factors. Lifestyle choices, such as regular exercise and a healthy diet, play a crucial role in overall health. Even with a high BMI, regular physical activity can mitigate potential health risks. It's important to consult with healthcare providers to discuss specific concerns and make informed decisions about weight management and health improvement.
Additionally, waist circumference should not be overlooked as it can have significant implications for health. According to a collaborative study led by a Mayo Clinic researcher, men and women with large waist circumferences were found to be more likely to die younger from illnesses such as heart disease, respiratory problems, and cancer, even when controlling for BMI and other factors. This highlights the importance of considering multiple factors, including BMI and waist circumference, to comprehensively assess health risks and make informed decisions about health improvement strategies.
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Muscle atrophy
The symptoms of muscle atrophy include a decrease in muscle mass, weakness, numbness, and tingling in the limbs. One limb may be smaller than the other, and atrophy in the face or throat can cause difficulty swallowing or speaking. The atrophy may also cause difficulty walking or balancing.
The time it takes for muscles to atrophy depends on age, fitness level, and the cause of atrophy. Disuse atrophy can begin within two to three weeks of muscle disuse, whereas neurogenic atrophy may develop sooner depending on the health condition. Treatment for muscle atrophy depends on the underlying cause but often includes exercise, adequate nutrition, and physical therapy. Anabolic agents may be used but are not often employed due to side effects.
To diagnose muscle atrophy, a healthcare provider will conduct a physical examination, including a measurement of muscle mass, and ask about symptoms. They may also order blood tests, muscle or nerve biopsies, and imaging scans such as CT or MRI scans.
While muscle atrophy can cause a loss of movement or strength, it can often be treated with exercise and improved nutrition. It is critical to minimise immobility during injury or illness to prevent muscle atrophy.
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Building muscle mass
Muscle mass refers to the amount of soft muscle tissue in the body, including skeletal, smooth, and cardiac muscles. Skeletal muscles, which help control physical movement and posture, are the muscles people are usually referring to when they talk about muscle mass.
Weight training
Weight training is the best way to build muscle mass. This type of exercise strengthens your muscles by forcing them to work against resistance. Free weights, like dumbbells, kettlebells, and barbells, are often better for muscle building than machines, but machines can be ideal if you have balancing issues or other limitations that make it safer to sit during weight training. You can also alternate between free weights and machines depending on the exercise and the muscles you're working on.
When lifting weights, you should aim for a seven-second tempo: three seconds to lift the weight, a one-second pause, and three seconds to lower it. You want to use enough weight so that the last few reps are a challenge. If you can't lift the weight at least eight times, use a lighter weight. When you can comfortably perform eight reps without tiring the muscle, increase the weight. It's important to gradually increase the amount of resistance over time to keep the muscles adapting.
Ideally, you should do weight training at least twice a week, with at least 48 hours between sessions for muscle recovery. Some people prefer to break their workouts into upper body and lower body sessions.
Diet
Eating a nutrient-dense, balanced diet is also key to gaining and maintaining muscle mass. Good nutrition can help fuel your body and repair muscle after exercise. Protein, which helps build and repair muscle, is particularly important. It's recommended to eat small servings of protein-rich foods before and after each resistance training session to help promote muscle growth.
Other considerations
It's important to note that building muscle mass takes time, and it's not possible to increase muscle mass without also increasing body fat. Be cautious of powders, pills, and products that claim to increase muscle mass—these claims are not scientifically proven. Instead, seek professional advice from a gym instructor, personal trainer, exercise physiologist, or physiotherapist. They can help ensure you're doing each exercise correctly and provide guidance on nutrition.
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Frequently asked questions
Muscle mass refers to the body's muscle tissue collectively. It includes skeletal, smooth, and cardiac muscles. Skeletal muscles are the only type of muscles that a person can voluntarily control.
Maintaining and building muscle mass is key to improving overall metabolism, protecting physical ability, and improving the quality and longevity of life. Skeletal muscles help control physical movement and posture and play a key role in mobility, balance, and strength.
It is difficult to calculate muscle mass accurately without specialist equipment. The most accurate ways involve expensive medical equipment such as an MRI scan. However, it is possible to estimate muscle mass at home by calculating body fat percentage and subtracting that number from 100.
There are currently no specific guidelines for what a healthy or normal muscle mass percentage should be. However, maintaining muscle mass becomes more important as adults get older.
Exercise and good nutrition are two key components of building muscle mass. Strength training is one of the most effective ways to build muscle mass. Eating a nutrient-dense, balanced diet with a high protein intake can also help gain and maintain muscle mass.
