Type

Measurements

Weight & Body

Part of

Weight & Body

Blood biomarker

Part of

Weight & Body

Muscle Mass

Muscle mass refers to the total amount of skeletal muscle in your body, the tissue that powers movement and significantly boosts metabolism.

Muscle Mass

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Muscle Mass

Muscle mass refers to the total amount of skeletal muscle in your body, the tissue that powers movement and significantly boosts metabolism.

Muscle Mass

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Muscle Mass

Muscle mass refers to the total amount of skeletal muscle in your body, the tissue that powers movement and significantly boosts metabolism.

Muscle Mass

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Muscle Mass

Muscle mass refers to the total amount of skeletal muscle in your body, the tissue that powers movement and significantly boosts metabolism.

Muscle Mass

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Male: 38-54%, Female: 28-39% total weight

Normal range

Muscle Mass

Dr. Thiviya Sivakanthan

MBBS

The Engine of Strength, Metabolism, and Healthy Ageing

Muscle isn’t just for athletes or aesthetics—it’s a vital, dynamic tissue that powers movement, protects your joints, regulates blood sugar, and supports metabolic health. In fact, your muscle mass is one of the strongest predictors of longevity and physical independence as you age.

From stabilising posture to buffering against insulin resistance, skeletal muscle plays a key role in nearly every body system. And yet, it’s often neglected until we start to lose it—whether through sedentary habits, illness, or ageing.

Let’s break down why tracking your muscle mass is essential, what impacts it, and how to preserve and grow this powerhouse tissue.

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Why Muscle Mass Matters More Than You Think

Muscle is more than strength—it's your metabolic ally, mobility enabler, and resilience builder.

Factors That Influence Muscle Growth and Loss

Discover how age, hormones, diet, activity, and even stress shape your muscle composition.

How to Build and Maintain Muscle Mass

Science-backed strategies to support muscle through training, nutrition, and recovery.

Understanding Your Results

Learn what your numbers mean and how to track meaningful changes over time.

Why Muscle Mass Matters More Than You Think

Muscle tissue is essential for movement—but its benefits go far beyond lifting, running, or physical performance. Muscle is a key metabolic organ:

Metabolic Regulation: Muscle helps regulate blood sugar by acting as a reservoir for glucose.
Hormonal Balance: It produces myokines—signalling proteins that influence inflammation, brain function, and fat metabolism.
Basal Metabolic Rate (BMR): More muscle means a higher resting energy expenditure, aiding in weight management.
Bone Health: Muscle contractions stimulate bone formation and density.
Longevity: Higher muscle mass is associated with lower risk of falls, frailty, and mortality—especially in older adults.

In short, building and maintaining muscle isn’t about vanity—it’s about survival and vitality.

Why Muscle Mass Matters More Than You Think

Muscle tissue is essential for movement—but its benefits go far beyond lifting, running, or physical performance. Muscle is a key metabolic organ:

Metabolic Regulation: Muscle helps regulate blood sugar by acting as a reservoir for glucose.
Hormonal Balance: It produces myokines—signalling proteins that influence inflammation, brain function, and fat metabolism.
Basal Metabolic Rate (BMR): More muscle means a higher resting energy expenditure, aiding in weight management.
Bone Health: Muscle contractions stimulate bone formation and density.
Longevity: Higher muscle mass is associated with lower risk of falls, frailty, and mortality—especially in older adults.

In short, building and maintaining muscle isn’t about vanity—it’s about survival and vitality.

Why Muscle Mass Matters More Than You Think

Muscle tissue is essential for movement—but its benefits go far beyond lifting, running, or physical performance. Muscle is a key metabolic organ:

Metabolic Regulation: Muscle helps regulate blood sugar by acting as a reservoir for glucose.
Hormonal Balance: It produces myokines—signalling proteins that influence inflammation, brain function, and fat metabolism.
Basal Metabolic Rate (BMR): More muscle means a higher resting energy expenditure, aiding in weight management.
Bone Health: Muscle contractions stimulate bone formation and density.
Longevity: Higher muscle mass is associated with lower risk of falls, frailty, and mortality—especially in older adults.

In short, building and maintaining muscle isn’t about vanity—it’s about survival and vitality.

Why Muscle Mass Matters More Than You Think

Muscle tissue is essential for movement—but its benefits go far beyond lifting, running, or physical performance. Muscle is a key metabolic organ:

Metabolic Regulation: Muscle helps regulate blood sugar by acting as a reservoir for glucose.
Hormonal Balance: It produces myokines—signalling proteins that influence inflammation, brain function, and fat metabolism.
Basal Metabolic Rate (BMR): More muscle means a higher resting energy expenditure, aiding in weight management.
Bone Health: Muscle contractions stimulate bone formation and density.
Longevity: Higher muscle mass is associated with lower risk of falls, frailty, and mortality—especially in older adults.

In short, building and maintaining muscle isn’t about vanity—it’s about survival and vitality.

Factors That Influence Muscle Growth and Loss

Several variables affect your ability to maintain or build muscle mass:

Age: After age 30, most people lose 3–5% of muscle mass per decade—a process called sarcopenia. It accelerates after age 60.
Sex & Hormones: Testosterone and growth hormone promote muscle growth, meaning men typically have higher muscle mass. Women still build muscle effectively, especially with resistance training and adequate protein.
Diet: Protein intake, calorie sufficiency, and micronutrients like vitamin D and creatine are all essential.
Activity Level: Sedentary lifestyles quickly lead to muscle atrophy. Resistance training is the most potent way to stimulate growth.
Stress & Sleep: Chronic stress and poor sleep blunt muscle protein synthesis and increase breakdown via cortisol.

Muscle is responsive—meaning it's never too late to make a meaningful change, but it does require intention and consistency.

Factors That Influence Muscle Growth and Loss

Several variables affect your ability to maintain or build muscle mass:

Age: After age 30, most people lose 3–5% of muscle mass per decade—a process called sarcopenia. It accelerates after age 60.
Sex & Hormones: Testosterone and growth hormone promote muscle growth, meaning men typically have higher muscle mass. Women still build muscle effectively, especially with resistance training and adequate protein.
Diet: Protein intake, calorie sufficiency, and micronutrients like vitamin D and creatine are all essential.
Activity Level: Sedentary lifestyles quickly lead to muscle atrophy. Resistance training is the most potent way to stimulate growth.
Stress & Sleep: Chronic stress and poor sleep blunt muscle protein synthesis and increase breakdown via cortisol.

Muscle is responsive—meaning it's never too late to make a meaningful change, but it does require intention and consistency.

Factors That Influence Muscle Growth and Loss

Several variables affect your ability to maintain or build muscle mass:

Age: After age 30, most people lose 3–5% of muscle mass per decade—a process called sarcopenia. It accelerates after age 60.
Sex & Hormones: Testosterone and growth hormone promote muscle growth, meaning men typically have higher muscle mass. Women still build muscle effectively, especially with resistance training and adequate protein.
Diet: Protein intake, calorie sufficiency, and micronutrients like vitamin D and creatine are all essential.
Activity Level: Sedentary lifestyles quickly lead to muscle atrophy. Resistance training is the most potent way to stimulate growth.
Stress & Sleep: Chronic stress and poor sleep blunt muscle protein synthesis and increase breakdown via cortisol.

Muscle is responsive—meaning it's never too late to make a meaningful change, but it does require intention and consistency.

Factors That Influence Muscle Growth and Loss

Several variables affect your ability to maintain or build muscle mass:

Age: After age 30, most people lose 3–5% of muscle mass per decade—a process called sarcopenia. It accelerates after age 60.
Sex & Hormones: Testosterone and growth hormone promote muscle growth, meaning men typically have higher muscle mass. Women still build muscle effectively, especially with resistance training and adequate protein.
Diet: Protein intake, calorie sufficiency, and micronutrients like vitamin D and creatine are all essential.
Activity Level: Sedentary lifestyles quickly lead to muscle atrophy. Resistance training is the most potent way to stimulate growth.
Stress & Sleep: Chronic stress and poor sleep blunt muscle protein synthesis and increase breakdown via cortisol.

Muscle is responsive—meaning it's never too late to make a meaningful change, but it does require intention and consistency.

How to Build and Maintain Muscle Mass

Muscle responds best to progressive resistance and adequate recovery. Here's what works:

Strength Training: Aim for at least two sessions a week, covering all major muscle groups. Compound movements (like squats, rows, presses) are most effective.
Progressive Overload: Increase weights, reps, or difficulty over time to continue challenging the muscles.Resistance training with progressive overload stimulates muscle fibers by challenging them beyond their current capacity, triggering repair and growth. Over time, this leads to increased lean muscle mass as the body adapts to greater demands.
Sufficient Protein: Around 1.2–2.0g of protein per kg of body weight daily is ideal for most active adults. Spread intake across meals.
Recovery & Sleep: Muscle is built during rest. Prioritise 7–9 hours of sleep and avoid overtraining.
Active Lifestyle: Incorporate physical activity throughout your day—muscle maintenance doesn’t just happen in the gym.

With consistent effort, muscle mass can be gained even in later decades of life, improving quality of life and reducing health risks.

How to Build and Maintain Muscle Mass

Muscle responds best to progressive resistance and adequate recovery. Here's what works:

Strength Training: Aim for at least two sessions a week, covering all major muscle groups. Compound movements (like squats, rows, presses) are most effective.
Progressive Overload: Increase weights, reps, or difficulty over time to continue challenging the muscles.Resistance training with progressive overload stimulates muscle fibers by challenging them beyond their current capacity, triggering repair and growth. Over time, this leads to increased lean muscle mass as the body adapts to greater demands.
Sufficient Protein: Around 1.2–2.0g of protein per kg of body weight daily is ideal for most active adults. Spread intake across meals.
Recovery & Sleep: Muscle is built during rest. Prioritise 7–9 hours of sleep and avoid overtraining.
Active Lifestyle: Incorporate physical activity throughout your day—muscle maintenance doesn’t just happen in the gym.

With consistent effort, muscle mass can be gained even in later decades of life, improving quality of life and reducing health risks.

How to Build and Maintain Muscle Mass

Muscle responds best to progressive resistance and adequate recovery. Here's what works:

Strength Training: Aim for at least two sessions a week, covering all major muscle groups. Compound movements (like squats, rows, presses) are most effective.
Progressive Overload: Increase weights, reps, or difficulty over time to continue challenging the muscles.Resistance training with progressive overload stimulates muscle fibers by challenging them beyond their current capacity, triggering repair and growth. Over time, this leads to increased lean muscle mass as the body adapts to greater demands.
Sufficient Protein: Around 1.2–2.0g of protein per kg of body weight daily is ideal for most active adults. Spread intake across meals.
Recovery & Sleep: Muscle is built during rest. Prioritise 7–9 hours of sleep and avoid overtraining.
Active Lifestyle: Incorporate physical activity throughout your day—muscle maintenance doesn’t just happen in the gym.

With consistent effort, muscle mass can be gained even in later decades of life, improving quality of life and reducing health risks.

How to Build and Maintain Muscle Mass

Muscle responds best to progressive resistance and adequate recovery. Here's what works:

Strength Training: Aim for at least two sessions a week, covering all major muscle groups. Compound movements (like squats, rows, presses) are most effective.
Progressive Overload: Increase weights, reps, or difficulty over time to continue challenging the muscles.Resistance training with progressive overload stimulates muscle fibers by challenging them beyond their current capacity, triggering repair and growth. Over time, this leads to increased lean muscle mass as the body adapts to greater demands.
Sufficient Protein: Around 1.2–2.0g of protein per kg of body weight daily is ideal for most active adults. Spread intake across meals.
Recovery & Sleep: Muscle is built during rest. Prioritise 7–9 hours of sleep and avoid overtraining.
Active Lifestyle: Incorporate physical activity throughout your day—muscle maintenance doesn’t just happen in the gym.

With consistent effort, muscle mass can be gained even in later decades of life, improving quality of life and reducing health risks.

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Understanding Your Results

Muscle mass is typically expressed in kilograms or as a percentage of total body weight. While smart scales and wearables estimate this using bioelectrical impedance, DEXA scans provide the most accurate breakdown.

How to interpret your results:

Males: 38–54% of body weight is considered a healthy range.
Females: 28–39% of body weight is considered a healthy range.
Low muscle mass may be flagged if levels fall significantly below these ranges, depending on age and overall health.

Remember: Context matters. Body fat percentage, bone density, hydration, and lifestyle all impact these figures. Rather than fixating on a single number, focus on long-term trends — the key goal is to build or maintain muscle mass over time.

Understanding Your Results

How to interpret your results:

Males: 38–54% of body weight is considered a healthy range.
Females: 28–39% of body weight is considered a healthy range.
Low muscle mass may be flagged if levels fall significantly below these ranges, depending on age and overall health.

Understanding Your Results

How to interpret your results:

Males: 38–54% of body weight is considered a healthy range.
Females: 28–39% of body weight is considered a healthy range.
Low muscle mass may be flagged if levels fall significantly below these ranges, depending on age and overall health.

Understanding Your Results

How to interpret your results:

Males: 38–54% of body weight is considered a healthy range.
Females: 28–39% of body weight is considered a healthy range.
Low muscle mass may be flagged if levels fall significantly below these ranges, depending on age and overall health.

The Takeaway

Muscle mass is a vital sign of your health, resilience, and future independence. It supports everything from blood sugar control to mobility and metabolic rate. The best part? You have direct control over it. With regular resistance training, smart nutrition, and recovery, you can protect and even increase muscle mass—at any age.

Your muscle is your armour. Keep it strong.

The Takeaway

Your muscle is your armour. Keep it strong.

The Takeaway

Your muscle is your armour. Keep it strong.

The Takeaway

Your muscle is your armour. Keep it strong.

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31.
Morton, R. W., et al. (2018). Protein supplementation to enhance muscle hypertrophy: a systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384.
WHO Guidelines on physical activity and sedentary behaviour (2020)

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31.
Morton, R. W., et al. (2018). Protein supplementation to enhance muscle hypertrophy: a systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384.
WHO Guidelines on physical activity and sedentary behaviour (2020)

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31.
Morton, R. W., et al. (2018). Protein supplementation to enhance muscle hypertrophy: a systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384.
WHO Guidelines on physical activity and sedentary behaviour (2020)

References

Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475–482.
Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31.
Morton, R. W., et al. (2018). Protein supplementation to enhance muscle hypertrophy: a systematic review and meta-analysis. British Journal of Sports Medicine, 52(6), 376–384.
WHO Guidelines on physical activity and sedentary behaviour (2020)