How much muscle mass should i have and how do i measure it?

Kennet Bath
May 1
2 min read

Updated: 4 days ago

The amount of muscle mass you should have depends on several factors, including your age, gender, fitness goals, and overall health. While there’s no one-size-fits-all answer, having a healthy balance of muscle mass is crucial for strength, mobility, metabolism, and overall well-being.

General Guidelines for Muscle Mass

Men typically have more muscle mass than women due to higher levels of testosterone.
Athletes or people focused on fitness tend to have higher muscle mass compared to sedentary individuals.
As a rough guideline, muscle mass percentages vary:

Men: 30–40% of total body weight

Women: 25–35% of total body weight

How to Measure Muscle Mass?

Here are some common ways to measure your muscle mass:

1. Body Composition Scales

These scales use bioelectrical impedance to estimate muscle mass, body fat, and water weight.
While easy to use, they may not be 100% accurate but are good for tracking changes over time.

2. DEXA Scan (Dual-Energy X-ray Absorptiometry)

A highly accurate method for measuring body composition, including muscle mass, fat, and bone density.
Commonly used in medical settings or high-performance fitness assessments.

3. Skinfold Calipers

Measures the thickness of skinfolds at specific sites on the body to estimate body fat, which can be subtracted from total weight to estimate lean muscle mass.
Requires skill and experience for accuracy.

4. Body Circumference Measurements

Measuring areas like your waist, hips, arms, and thighs can help estimate changes in muscle mass over time, especially when combined with bodyweight tracking.

5. MRI or CT Scans

These are more advanced imaging techniques that can precisely measure muscle volume. However, they’re usually reserved for clinical research or specific medical conditions.

6. Handheld Grip Strength Test

While not a direct measure of muscle mass, grip strength is correlated with overall muscle mass and strength, providing a simple proxy.

Conclusion

There’s no exact "ideal" muscle mass, but aiming for a healthy percentage based on your body composition goals is key. To track progress, using a combination of methods like body composition scales or DEXA scans can give you a good estimate of your muscle mass and help you tailor your fitness routine accordingly.

The Bodyweight Team