• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Bodybuilding News » What’s the Ideal Body Fat Level for Muscle Growth? 

What’s the Ideal Body Fat Level for Muscle Growth? 

10-25% body fat is the optimal range for strength performance for men.

Written by Terry Ramos
Last updated on October 30th, 2024

Body fat is vital for maintaining hormone levels and supporting testosterone production, both crucial for muscle growth. However, excessive fat storage can negatively impact health and hinder the development of the lean, aesthetic physique many desire.

This raises the question: what’s the ideal body fat percentage to build muscle effectively? Does a higher body composition correlate with more muscle gains?

Exercise physiologist Dr. Mike Israetel and Duke University health and wellness researcher Dr. Eric Trexler dove into this topic in detail on Oct. 16, 2024, sharing insights on the relationship between body fat and muscle gain.

[Related: Larry Wheels Infuriates Physicists, Performs Muscle-Ups at 270LB]

Can One Be Too Fat To Gain Muscle?

To address the concern of excess body fat hindering muscle storage, Dr. Israetel examines the relevant theories and evaluates the data. Dr. Trexler references a comprehensive study by Forbes exploring weight loss, weight gain, and the proportions of fat versus lean muscle gained. However, a notable limitation of the study is that none of the participants engaged in weightlifting. (1)

“We can talk about what your body is inclined to do with some extra calories here and there, but what about when you crush it with heavy barbells all day?” Dr. Trexler questioned. 

Dr. Trexler explored the effects of weight regain in individuals with shredded physiques, referencing the Minnesota Starvation Experiment, highlighting how individuals tend to regain fat preferentially during the initial stages of weight recovery. (2) 

In his own rigorous study to develop a metric for body recomposition — losing fat while gaining muscle — Dr. Trexler found that in a group where few were shredded, participants gained similar amounts of fat-free mass. However, those with higher body fat percentages experienced greater success in a body composition. 

Image via Shutterstock/Max kegfire

Dr. Trexler further assessed a study involving teenage sumo wrestlers, who lost approximately 0.1 kilograms (0.2 pounds) and gained 2 kilograms (4.4 pounds) of fat-free mass over a six-month training period. (3) Based on his findings, he concluded that the body fat percentage threshold for effectively achieving lean gains is likely above 33%.

Are There Reasons To Get Leaner?

Despite a high body fat percentage threshold for one’s ability to gain lean muscle, Dr. Israetel suggests three reasons to get leaner:

  • Health
  • Aesthetics
  • Muscle endurance

[Related: Aesthetics vs. Appearances: What Makes a Bodybuilder?]

Health

Being healthy is important, especially for sports performers. “If you get healthier, there’s a compelling case to get a little bit leaner, so you have more health,” Israetel states. 

Aesthetic Preference

This perspective is particularly relevant for bodybuilders, for whom appearance is critical to success. “If I look like a block of cheese, why am I even in here?” Israetel comments. 

Muscle Endurance

Dr. Israetel personal experience is when he was overweight, he faced significant challenges with mobility and executing exercises. With a body fat percentage between 25% and 30%, his endurance for reps within a set and recovery between sets was notably low. He struggled with mobility and proper technique during leg and back exercises.

Dr. Trexler added that while it’s possible to build muscle at a higher body fat percentage, achieving a leaner physique beforehand can offer several advantages: 

  • Feeling Better
  • Better Health 
  • More Engaged in the Process
  • Physically Look Better

[Related: What Is a Healthy Body Fat Percentage?]

What’s the Ideal Fat Range To Stay In?

Dr. Israetel stated that individuals with body fat percentages of 15% to 20% can still gain lean muscle — this capability doesn’t diminish at lower fat levels, such as 12%. The ideal fat range for optimal performance is between 10% and 25% for men.

However, Dr. Trexler emphasized maintaining fat-free mass during a cutting phase. To preserve this mass, consuming ample protein and engaging in strength training is essential. 

Dr. Israetel highlighted maintaining strength in repetitions. Failing to consume enough protein and neglecting training while cutting can lead to a loss of fat-free mass, often resulting in an insatiable appetite when attempting to return to a bulked-up state.

This phenomenon is known scientifically as hyperphagia, characterized by an overwhelming urge to eat, which can lead to excessive fat gain rather than lean mass increases.

More Bodybuilding Content

  • “He’s a Motherf%#ker”: Jay Cutler on the Most “Abrasive” Coach in Bodybuilding
  • Jeff Nippard Ranks Best and Worst Biceps Exercises
  • BREAKING: Chris Bumstead To Compete in Men’s Open Bodybuilding Division at 2024 Prague Pro

References

  1. Forbes G. B. (2000). Body fat content influences the body composition response to nutrition and exercise. Annals of the New York Academy of Sciences, 904, 359–365. https://doi.org/10.1111/j.1749-6632.2000.tb06482.x 
  2. Dulloo A. G. (2021). Physiology of weight regain: Lessons from the classic Minnesota Starvation Experiment on human body composition regulation. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22 Suppl 2, e13189. https://doi.org/10.1111/obr.13189
  3. Ogawa, M., Uchizawa, A., Tamai, S., Momma, R., Hoshi, D., Kondo, E., Sagayama, H., & Watanabe, K. (2024). Evaluation of Energy Balance Estimated From Total Energy Expenditure and Body Composition Changes in Junior Sumo Wrestlers: An Observational Study Over Six Months. Cureus, 16(5), e61158. https://doi.org/10.7759/cureus.61158

Featured image via Shutterstock/Max kegfire

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. Find out more about Terry's training services here: terrys-training.ck.page/b777772623

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap