7 Ways to Build Lean Muscle Without Bulking

Several science-backed approaches can help you build lean muscle. Not only can having lean muscle make you stronger and look more toned and defined, but it also has important health benefits.

Strength-building exercises help build muscle protein, which is necessary for muscle growth. Resistance training is a type of strength-building exercise that builds muscles using free weights, weight machines, or bodyweight exercises such as squats and push-ups.

You can see gains in lean muscle and strength after eight weeks resistance training. Experts recommend training twice a week.

If you’re unsure how to get started with a resistance training routine, consider speaking to a certified personal trainer for their advice tailored to your goals. To build your own routine, combine exercises that target each muscle group. Do 8 to 12 repetitions of each exercise in one or more sets until that muscle is fatigued.

Between exercise sessions, give your muscle groups two to three days to recover. This allows your muscles to rest and avoid overtrainingwhich can lead to:

• Difficulty sleeping
• Feeling tired, depressed, or irritable
• Stiff or sore muscles
• Decreased exercise performance

To achieve lean muscle growth, consuming enough nutrients is crucial. In particular, research shows that eating enough protein is necessary to build and maintain muscle mass. To promote muscle growth, experts recommend consuming 1.6-2.2 grams of protein per kilogram body weight, or 0.72-1 grams per poundper day.

For a 150 pound person, that would be 108-150 grams of protein per day.

Eating foods rich in nutritious carbohydrates after exercise can help replenish glycogen in your muscles. Glycogen is the main source of glucose (a type of sugar) that provides energy for your body, including your muscles.

Research also found that a moderate daily intake (less than 1.88 grams per kilogram of body weight) of dietary fat is beneficial for muscle mass and strength. This amount was particularly beneficial for adults who were very physically active but who consumed relatively low amounts of protein.

Water makes up about 76% of your muscle mass. Staying hydrated has a key role in preventing muscle loss and preserving your strength, which can help you make further gains. Aim for at least 2-3 liters of water per day.

Research has found an association between increased levels of cortisol (the body’s main stress hormone) and lower levels of muscle strength and mass.

Chronic stress can negatively affect muscles by preventing your cells’ mitochondria operation correctly. Mitochondria are responsible for the production adenosine triphosphate (ATP), a form of energy that powers your body’s cells. If the mitochondria are not functioning properly, sarcopenia (age-related muscle loss) and obesity can develop.

To manage stress, engage in relaxing activities such as yoga, breathing, and meditation.

There is a positive association between sleep and muscle mass. Getting a good night’s sleep can help preserve muscle mass and prevent fat gain.

Research has found that poor sleep is associated with lower levels of lean muscle and higher levels of body fat in older adults with obesity. Good sleep habits are beneficial if you want to build lean muscle.

Be aware, however, not to oversleep. A study suggests there is a link between excessive sleep and reduced lean muscle mass.

Having lean muscle has many benefits that can improve your overall health and well-being. The benefits of having lean muscles include:

• Improved resistance
• Increased metabolic rate, which improves your body’s ability to maintain and build lean muscle mass
• Better posture
• Reduced risk of chronic diseases such as heart disease, obesity and type 2 diabetes
• Reduced risk of injury
• A reduced risk of sarcopenia, which is also associated with a reduced risk of fractures (broken bones) and falls
• Decreased risk of death from any cause among older ADUTL