What is Lean Muscle? Discover the Valuable Answer For The First Time

If you are starting out in your fitness journey, you may hear people and your fitness coach talking about lean muscle. You may also have read this term somewhere in the popular fitness websites. But they might just have mentioned that in passing. So you may be wondering, what is lean muscle?

The truth is, I used to ask the same question too before. And so I have decided to do a bit of research to understand what this term means. Do you wish to finally find out what is lean muscle? If yes, then read on.


What is Lean Muscle ?

Lean muscle may be an intimidating term, especially for the people who are new to their fitness journey. But the definition of this term is quite simple. When people talk about lean muscle, they are about the type of muscle that is not covered by fat. When it comes to bodybuilding, lean muscle is what remains once the fats have been shed.

Increasing the lean muscle mass is the primary goal of strength training exercises. The more lean muscle you have, the healthier you will be and the more toned your physique can get.

What Are the Benefits of Building Lean Muscles?

We hope that this simple definition has enlightened you about what is lean muscle. If you wish to know more about lean muscle, I think the next best thing that you should learn about it is its benefits. With that in mind, here are the things that you will enjoy when you build lean muscle mass:

  • Reduces Risk of Injury

Lean muscle helps to support your joints. The leaner your muscle is, the stronger support it can give your joints. As a result, the risk of injury will be reduced. This will help you achieve proper balance even as you age and can protect you against possible fractures and injuries that are related to falls.

  • Boosts Immune System

When you get sick, your immune system works double time. Because of this, the nutritional demands of your body will start to change. To facilitate recovery and provide support to your immune system, your body will need plenty of proteins. And sadly, you can’t get enough of it from your diet. Lucky for you, your lean muscle is the best source of protein reserves that you can take advantage of at this time.

That’s why you should build your lean muscle mass, so your body will get the protein it needs to boost your immune system and keep diseases at bay.

  • Increases Bone and Muscle Strength

According to livestrong.com, doing strength and weight training exercises can help you increase lean muscle mass and at the same time, increase your muscle strength as you grow old. Additionally, developing sufficient lean body mass is critical in preventing the thinning and weakening of your bones.

  • Help Lose Weight

You may not know this yet, but your muscle mass is the fuel to the calorie-burning engine of your body. This is because lean muscles help you burn off fats too. The more lean muscles you have, the more calories your body will be able to burn, even when you are at rest. This makes weight control a lot easier.

How to Get Lean Muscle?

Now that you know what is lean muscle and its benefits, then you must already be dying to build lean muscle mass. Well, there are many ways on how you can do that. Here are some of them:

1.Do Cardio

Cardiovascular exercises help promote good blood flow, and because of this, the nutrient delivery to your muscles is also increased. When your muscles have all the nutrients they need, recovery and repair will take place, helping you to achieve a good lean muscle mass.

In addition to that, cardio exercises will help you burn more calories so you can stay lean and muscular.

2.Eat Lots Of Protein

Protein is the building block of your muscles. Having enough protein in your diet can aid in the recovery and repair of your muscles after a workout. In addition to that, protein can also help you stay fuller for a longer period so it can assist in fat loss too.

That’s why it is important that you take protein supplements and multivitamin for bodybuilding on a regular basis, especially if you regularly perform strength training exercises.

3.Strength Train 3 To 6 Days Per Week

Strength and weight training promote muscle growth. The more muscles you have, the more calories you will burn. In addition to that, weight training will cause your body to use up more calories even during the days after your workout.

To maximize the effects of strength training, try to do it every other day so you can stay in the post workout anabolic state all the time.

4.Get Enough Sleep And Rest.

With your busy schedule, there’s a chance that you will be missing out on your much-needed sleep. But you must keep in mind that muscle recovers and grows while you are at rest. In addition to that, not getting enough sleep will make it difficult for you to exert your full potential during your workouts.

Finally, your hormones will get all messed up and you will find it hard to resist unhealthy cravings when you don’t get enough sleep.


So, what is lean muscle? In summary, lean muscle is the kind of muscle that is independent of bone, fats and other body parts. Increasing your lean muscle mass will let you enjoy plenty of benefits including stronger bones, weight loss and immunity to diseases. And you can increase your lean muscle mass by getting enough sleep and rest, strength training, doing cardiovascular exercises and incorporating plenty of protein in your diet.

We hope that this simple article has helped you understand what is lean muscle, its benefits and the things that you can do to increase it. If you have any questions, feedbacks or suggestions, please feel free to share them with us in the comments section. We would love to hear from you!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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