Lean Body Mass

Whether you’re an athlete, powerlifter, or fitness enthusiast, one of the clearest signs of progress is the increase in lean body mass (LBM). But what exactly is lean body mass, and how do you maximize its growth? In this blog post, we’ll break down the science, strategies, and key factors that can help you build a healthier, stronger physique.

What Is Lean Body Mass?

Lean body mass refers to everything in your body except fat. That means muscles, bones, organs, skin, and body water essentially all non-fat tissue. In everyday terms, LBM is your body’s powerhouse: it’s where strength lives, calories are burned, and athletic performance is shaped.

Formula: Lean Body Mass = Total Body Weight – Fat Mass

LBM is sometimes used interchangeably with “fat-free muscle,” though small differences exist (some essential fats are present in organs). For most people, increasing LBM means building muscle and supporting overall health.

How To Increase Lean Muscle Mass: Training & Diet Tips

1. Focus on Resistance Training

• Lift weights (or use resistance bands/bodyweight) 3–5 times per week.
• Progressive overload is key – gradually increase the weights, reps, or training intensity.
• Prefer compound movements such as squats, deadlifts, bench presses, and pull-ups; these work several muscle groups simultaneously.
• Schedule regular rest days to allow for muscle recovery and growth

2. Dial In Your Nutrition

• Eat more protein: Aim for 1.6–2.2g of protein per kg body weight per day.
• Slight caloric surplus: Consume ~500 kcal above your maintenance intake for steady muscle gain.
• Balanced meals: Each meal should contain carbohydrates (65–70%), protein (15–20%), and healthy fats (10–15%).
• Meal frequency: 4–5 meals spaced every 3–4 hours keep your body fuelled.
• Hydrate thoroughly: Water is vital for muscle function and recovery.