Muscle is metabolically active tissue, burning more energy even at rest. Maintaining adequate muscle mass helps control fat, sculpt the body, and boosts strength and endurance. It also reduces joint pressure, minimizing injury risk.
According to Healthshots, muscle also plays a vital role in glucose metabolism. Greater muscle mass improves blood sugar control and slows age-related muscle loss.
While resistance exercises like weightlifting effectively stimulate muscle fiber growth during recovery, you can still maintain and improve muscle mass without weights. This involves a protein-rich diet, adequate sleep, and consistent physical activity.
Prioritize Protein
Protein is a fundamental building block for muscle. Adults should aim for 1,6-2,2 grams of protein per kilogram of body weight daily. Distribute this intake across 4-5 meals to maximize muscle development.
Beneficial protein sources include: lean meats (chicken, fish, beef), eggs, dairy products (Greek yogurt, cottage cheese), and plant-based options (lentils, tofu, chickpeas).
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Salmon is rich in healthy fats and lean protein. Photo: Anh Chi
Engage in Planned Activity
Very Well Health states that regular exercise with progressive difficulty aids muscle development. Recommended exercises include: squats to strengthen the lower body, planks to fortify chest muscles and core, running and walking to burn calories and boost muscle flexibility, and pull-ups to develop back and bicep muscles.
Adults should exercise 3-5 times weekly, focusing on full-body compound movements. Increase resistance or repetitions every few weeks to ensure steady progress.
Maintain Adequate Calorie Intake
To build muscle, the body requires a caloric surplus from healthy sources, not junk food. Increase healthy calorie intake by consuming complex carbohydrates (quinoa, oats, sweet potatoes), incorporating healthy fats (avocado, nuts, olive oil), and staying well-hydrated.
Prioritize Recovery and Sleep
Adequate sleep is crucial for muscle growth. Most muscle recovery and development happens during rest, especially deep sleep, when the body releases significant growth hormone. Aim for 7-9 hours of sleep nightly. Additionally, incorporate recovery exercises like stretching or foam rolling to reduce muscle stiffness and prevent injuries.
Anh Chi (Compiled)
