A healthy approach to gaining muscle mass involves a combination of strength training and proper nutrition. Focus on progressive overload during workouts to stimulate muscle growth, incorporating compound exercises that engage multiple muscle groups. Adequate protein intake is crucial—aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily, depending on activity level. Additionally, consume a slight calorie surplus from nutrient-dense foods, including healthy fats and complex carbohydrates, to support muscle synthesis. Prioritize rest and recovery to allow muscles to repair and grow effectively.