#MuscleMass

A new national analysis clarifies the average midarm circumference for men, offering concrete benchmarks that go beyond aesthetics. The data, drawn from the U.S. Centers for Disease Control and Prevention through NHANES, helps Thai readers interpret muscle health in a practical, health-focused context and provides actionable steps to improve upper-body strength.

Across age groups, average midarm measurements are around 32.3 cm for ages 20-29, 33 cm for 30-39, 33.3 cm for 40-49, 33.2 cm for 50-59, 32.8 cm for 60-69, 31.8 cm for 70-79, and 30.7 cm for those over 80. At peak development, this translates to roughly 32–33 cm in circumference. For Thai practitioners, these figures anchor training goals in realistic, healthy ranges rather than idealized poses seen in media.

A recent analysis has given fitness enthusiasts and health-conscious individuals a clearer picture of the average male bicep size, sparking discussions about what these numbers mean for overall health and strength—and how anyone can go beyond them through effective training. The newly collated data, derived from the United States Centers for Disease Control and Prevention’s (CDC) National Health and Nutrition Examination Survey (NHANES), provides concrete benchmarks for men’s midarm circumference across age groups. For many Thais invested in personal fitness or those concerned about muscle health in the context of ageing, these findings hold practical significance and present actionable guidance.

A recent story has captivated fitness enthusiasts and health professionals alike: a 51-year-old woman, after years of struggling with hormonal changes and chronic health issues, has reached her peak physical condition through a dramatic shift in her exercise routine. By replacing exhausting cardio with focused strength training, she not only managed her perimenopause symptoms but also achieved new levels of strength and wellness—challenging outdated ideas about aging and female fitness. Her journey, covered by Business Insider in June 2025, is now echoed by a surge of medical research supporting the benefits of weightlifting and muscle-building workouts for women in their 40s and 50s worldwide—including Thailand.

A compelling case has sparked renewed interest in midlife fitness. A 51-year-old woman shifted from heavy cardio to targeted strength training, and within months she reported better energy, improved symptoms of perimenopause, and greater overall strength. Reported by a business publication in mid-2025, her experience mirrors an emerging body of research that finds weightlifting and muscle-building workouts beneficial for women in their 40s and 50s around the world, including Thailand.

Creatine is gaining attention among midlife women in Thailand who want to protect muscle, support brain function, and enhance overall health. Once primarily associated with athletic performance, creatine is now being explored for cognitive support, energy production, and age-related changes, making it a relevant option for Thai readers navigating midlife.

Creatine is a naturally occurring compound that helps produce ATP, the energy currency used by muscles and the brain. The body makes some creatine, but amounts may be low for those who exercise regularly or experience age-related muscle loss. Many people turn to supplements, particularly when dietary intake from animal products like red meat is limited. Studies indicate creatine can boost muscle strength and recovery, enabling longer activity with less fatigue. Its benefits also extend beyond physical performance.