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Exercise is highly effective in increasing your lean body mass, which is essentially muscle. In a study published in 2012, progressive resistance training helped men ages 50 to 83 gain an average of 2. 4 pounds of lean body mass over an average of 20. Progressive resistance training involves performing weight bearing exercises. One study found that four years of weight training resulted in a 60% increase in muscle strength and a 56% increase in muscle size, meaning that increased muscle size explained 93% of the strength gains. Weight training creates tiny micro tears in muscles, which then repair and rebuild during periods of rest. Serious injury can result if muscles are not allowed adequate time to repair
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