Your lean body mass is the percentage of your body weight from tissues and structures other than fat. Increasing your lean body mass through muscle gain is recommended by the Mayo Clinic for its positive effects on metabolism, injury resistance and confidence. While the American Council on Exercise recommends resistance training as an effective way to build muscle, you might find yourself bored with the training. Instead, find a sport where you can have fun while putting on lean mass.
Olympic Weightlifting
Olympic-style weightlifting is a longtime event at the Olympic Games. Unlike typical machine-based training, Olympic lifters use technique and explosive power to hoist barbells overhead in two graceful overhead lifts called the snatch and the clean and jerk. You don't, however need to be an Olympic-caliber athlete to enjoy the mix of strength, power and skill that Olympic lifting offers. USA Weightlifting (USAW), the United States' sanctioning organization, offers contests for athletes of all body weights, ages, sexes and experience levels. Most traditional fitness centers are unequipped to accommodate Olympic weightlifting so you will need to find an Olympic lifting club. For more information on Olympic weightlifting, including a network of club locations, go to the USAW website.
Rowing
A total body exercise, rowing (also known as crew) will quickly add muscle to your legs, back and arms. Popular at the Ivy league level, rowing is also accessible as a club sport throughout the country. Competitive rowing offers the options of various distances and boat sizes including singles, doubles and teams. Rowing is a challenging, fast-paced test of strength and endurance. You can find a team through the U.S. Rowing website.
Kettlebell Lifting
Kettlebell lifting is a sport of Russian origin that has enjoyed a recent boom in popularity. The kettlebell itself looks like a cannonball with a handle. Often referred to by its traditional Russian name girevoy sport, kettlebell lifting is a discipline of strength that focuses on the lifting and swinging of the kettlebell. Kettlebell lifting dramatically increases leg, hip, back and shoulder musculature while providing an intense cardiovascular workout. Kettlebells are available in various weights to accommodate all levels of athlete. Kettlebell lifting is an easy sport to get involved in because of the many instructional materials available. To learn more about kettlebell lifting, go to the United States Girevoy Sport Federation.
References
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition by Cedric X. Bryant and Daniel J. Green; 2003
- The Mayo Clinic: Strength Training--Get Stronger, Leaner and Healthier
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