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Writer's pictureDominika Jackson
Oct 205 min read

The Importance of Muscle Mass for Longevity

When we think about longevity, most of us focus on things like diet, stress management, and genetics. But there's one key factor that's often overlooked: muscle mass. In my recent podcast Muscle Mass & Longevity: Why Muscle Matters Beyond Aesthetics (you can listen in Podcast tap or on Spotify: https://open.spotify.com/episode/1FRaA2cC2oWpav8dugWr33?si=1f961435dfcb4437 I talked about why building and maintaining muscle mass go beyond aesthetics- they can play a crucial role in how long and how well we live! Yes, that's right! And there is so much more than just mobility...


Breaking Myths About Muscle and Strength Training

Many people, especially women, stay away from strength training due to popular misconceptions. One common myth is that lifting weights will make women bulky. In reality, strength training helps build lean muscle, which is key for overall health. Another myth is the idea that cardio is better for weight loss than weight training. While cardio is great for your cardiovascular health, strength training boosts your metabolism and helps with fat loss helping you to burn more calories at rest offering long-term weight management benefits.


Why Muscle Mass Matters

As we age, we naturally lose muscle mass—a process called sarcopenia.1 Starting around age 30, we can lose up to 8% of muscle per decade, and this loss accelerates after age 60.2 Sarcopenia leads to fragility, decreased mobility, and a higher risk of injuries. Strength training can prevent or slow this process, allowing you to maintain independence and quality of life.

Muscle mass is also essential for bone health. Regular strength training supports bone density, reducing the risk of osteoporosis and fractures.3 In short, maintaining muscle mass helps ensure we stay strong and resilient as we age.





Muscle and Chronic Disease Prevention

Beyond mobility, muscle mass plays a major role in preventing chronic diseases. It helps regulate blood sugar levels, which is critical for preventing insulin resistance and type 2 diabetes.4 When we strength train, our muscles act like sponges, absorbing glucose from the bloodstream, improving insulin sensitivity, and preventing fat storage. This reduces the risk of cardiovascular diseases, a leading cause of death worldwide.5

Muscle mass also impacts metabolism and this can be a game changer in preventing obesity and its associated risks, like heart disease and diabetes.5



Muscle, Inflammation, and Immune Function

Chronic inflammation is linked to many age-related diseases,6 but strength training can help reduce it. When we exercise, our muscles release compounds called myokines, which have anti-inflammatory effects.7 Having more muscle mass is also linked to stronger immune responses and faster recovery from illness,8 making it a key factor in healthy aging.


Cognitive Health and Longevity

Strength training benefits the brain too. Exercise boosts the production of brain-derived neurotrophic factor (BDNF),9 a protein that supports the growth of new brain cells. This helps improve memory and cognitive function while also protecting against neurodegenerative diseases like Alzheimer’s.10 By staying physically active, we can help preserve brain health as we age.


It’s Never Too Late to Start

One of the biggest concerns people have about strength training is that they’re “too old to start.” The good news? It’s never too late. Studies show that even older adults who start strength training can significantly improve their muscle mass and strength in just a few months.11

Strength training doesn’t have to be intimidating or involve heavy lifting at the gym (at least not initially). Simple exercises like bodyweight squats, lunges, or using resistance bands can make a big difference. The key is to start small and stay consistent.


Final Thoughts

Building and maintaining muscle is about much more than just looking good—it’s about living a longer, healthier life. Muscle mass helps us stay mobile, reduces the risk of chronic diseases, and even boosts our immune system. And the best part? You can start at any age, with exercises as simple as lifting light weights or even doing bodyweight exercises at home.

Remember, every little bit of movement counts, and it’s never too late to start building a stronger, healthier body. If you want to dive deeper into the benefits of strength training, listen to the full podcast for more insights!







Until next time, keep moving and stay strong!





References:

  1. Wilkinson, D. J., Piasecki, M., & Atherton, P. J. (2018). The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fibre atrophy and muscle fibre loss in humans. Ageing Research Reviews, 47, 123. https://doi.org/10.1016/J.ARR.2018.07.005

  2. Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405. https://doi.org/10.1097/01.MCO.0000134362.76653.B2Baxter, B. A., Baross, A. W., Ryan, D. 

  3. Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism, 33(4), 435. https://doi.org/10.3803/ENM.2018.33.4.435

  4. Taha, M., Alnaam, Y. A., al Maqati, T., Almusallam, L., Altalib, G., Alowfi, D., & Haider, N. (2022). Impact of muscle mass on blood glucose level. Journal of Basic and Clinical Physiology and Pharmacology, 33(6), 779–787. https://doi.org/10.1515/JBCPP-2021-0316/MACHINEREADABLECITATION/RIS

  5. Wang, H., Shen, M., Shu, X., Guo, B., Jia, T., Feng, J., Lu, Z., Chen, Y., Lin, J., Liu, Y., Zhang, J., Zhang, X., & Sun, D. (2023). Cardiac Metabolism, Reprogramming, and Diseases. Journal of Cardiovascular Translational Research 2023 17:1, 17(1), 71–84. https://doi.org/10.1007/S12265-023-10432-3

  6. Sanada, F., Taniyama, Y., Muratsu, J., Otsu, R., Shimizu, H., Rakugi, H., & Morishita, R. (2018). Source of Chronic Inflammation in Aging. Frontiers in Cardiovascular Medicine, 5, 12. https://doi.org/10.3389/FCVM.2018.00012

  7. Pedersen, B. K., & Brandt, C. (2010). The Role of Exercise-Induced Myokines in Muscle Homeostasis and the Defense against Chronic Diseases. BioMed Research International, 2010(1), 520258. https://doi.org/10.1155/2010/520258

  8. Rogeri, P. S., Gasparini, S. O., Martins, G. L., Costa, L. K. F., Araujo, C. C., Lugaresi, R., Kopfler, M., & Lancha, A. H. (2020). Crosstalk Between Skeletal Muscle and Immune System: Which Roles Do IL-6 and Glutamine Play? Frontiers in Physiology, 11, 582258. https://doi.org/10.3389/FPHYS.2020.582258

  9. Sleiman, S. F., Henry, J., Al-Haddad, R., el Hayek, L., Haidar, E. A., Stringer, T., Ulja, D., Karuppagounder, S. S., Holson, E. B., Ratan, R. R., Ninan, I., & Chao, M. v. (2016). Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β- hydroxybutyrate. ELife, 5(JUN2016). https://doi.org/10.7554/ELIFE.15092

  10. Zuccato, C., & Cattaneo, E. (2009). Brain-derived neurotrophic factor in neurodegenerative diseases. Nature Reviews Neurology 2009 5:6, 5(6), 311–322. https://doi.org/10.1038/nrneurol.2009.54

  11. Baxter, B. A., Baross, A. W., Ryan, D. J., Tkadlec, S., & Kay, A. D. (2024). Effects of once- versus twice-weekly eccentric resistance training on muscular function and structure in older adults: a randomised controlled trial. Scientific Reports 2024 14:1, 14(1), 1–14. https://doi.org/10.1038/s41598-024-59788-9

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