Why Muscle Mass Is a Key to Longevity
- Fact-checked by Steve Tryens
Getting Serious
Shortly after I turned 61 last year I got serious about becoming more fit so that I could lead a more active and productive life as I aged. I started to follow health span gurus such as Pete Atia and began working out with a personal trainer while improving my eating habits. One and a half years later I have lost 45 lbs and greatly improved my health.
Along with improving my cardio and losing fat, building muscle mass has been a big focus. This post discusses building muscle mass to improve health span and increase longevity.
“The amount of muscle mass a person has is one of the best indicators of their longevity and quality of life. Strength training is important at any age, but it grows even more important the older a person gets.
The fact is everybody’s muscles respond to stimulus (strength training) and grow, thus improving longevity letting us continue to do the things we love!” Adam Lieb, Personal Trainer at Chester County Training.
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Why You Should Build Muscle Mass?
Muscle mass is critical to human longevity. Decreases in muscle mass can lead to various health challenges, which makes it important to maintain your muscle mass as you age.
The connection between muscle mass and how long people live goes beyond physical strength. Muscle mass also provides metabolic advantages, improved bone density, and a lower risk of cancer and cardiovascular disease. In addition, it helps people maintain balance and mobility, which minimizes their likelihood of falling and experiencing other accidents during old age.
Muscle Mass and Semaglutide Injections
At the Sanctuary we recommend that our semaglutide injection patients begin a weight training program if they are not already.
As our patients loss weight they may loss muscle mass along with fat as they decrease their caloric intake. Losing the extra fat, especially the subcutaneous fat, is very important for health, but losing muscle along with it can cause other long term health issues.
What Is Muscle Mass?
The term muscle mass describes the amount of muscle tissue you have in your body. Not only does it affect your physical appearance, but it plays an important role in the metabolic process.
As we age, it is important to maintain muscle mass to be able to move freely, stand upright, and avoid falls. Sufficient muscle mass is associated with mental health benefits and a reduced risk for chronic conditions like diabetes.
Benefits of Building Muscle Mass
There are many benefits associated with increased muscle mass beyond mere physical strength:
- Better metabolic rates: Enhanced muscle mass leads to more efficient calorie burning. According to Mayo Clinic, Muscle mass is the primary determinant of basal metabolic rate.
- Lower risk of obesity-related conditions: Healthy body composition reduces health risks.
- Improved balance, coordination, and posture: Good muscle mass contributes to overall physical stability.
- Psychological benefits: Higher self-esteem, particularly in males, is linked to healthy muscle mass.
- Stress and anxiety relief: Exercise releases endorphins, the feel-good hormones, which help combat stress and anxiety
How Can Muscle Mass Improve Your Longevity?
Increased metabolic efficiency is one significant benefit of having more muscle mass, as it leads to a higher metabolic rate. This means your body can burn calories more efficiently, helping to prevent weight gain and obesity-related conditions such as diabetes and heart disease. Additionally, maintaining or increasing muscle mass can reduce the risk of chronic diseases like cancer and cardiovascular disease. Studies indicate that individuals with higher levels of lean muscle mass have a lower risk of these conditions and a lower overall mortality risk.
Furthermore, muscle mass plays a crucial role in maintaining strong and healthy bones. As we age, our bone density naturally decreases, increasing the risk of fractures and osteoporosis. However, regular strength training to build muscle mass can slow down this process and improve bone density.
How to Build Muscle Mass
There are various ways to build and maintain muscle mass, including:
Strength Training
Strength training involves using resistance, such as weights or bodyweight exercises, to stress and challenge your muscles. This type of exercise is essential for building muscle mass as it causes micro-tears in the muscles that then repair and grow stronger.
Eat Protein-Rich Foods
Protein is crucial for building and maintaining muscle mass. Aim to include a source of protein in each meal, such as lean meats, fish, eggs, dairy products, and plant-based sources like beans and legumes. Protein supplements can also be helpful for those who struggle to meet their protein needs through food alone.
Work With a Personal Trainer
If you’re new to strength training or looking to improve your technique, it can be beneficial to work with a personal trainer. They can design a program specifically tailored to your fitness level and goals and ensure you are using proper form to avoid injury. Some reasons why you should consider working with a personal trainer include:
- Guidance and support: A personal trainer can provide personalized guidance and support to help you reach your fitness goals more efficiently.
- Motivation: Having a dedicated trainer by your side can help keep you motivated and accountable for your progress.
- Proper technique: A personal trainer can teach you proper form and techniques to prevent injury while maximizing results.
Conclusion
In conclusion, maintaining muscle mass is critical for longevity and overall health. Not only does it provide physical strength, but it also offers metabolic advantages, reduces the risk of chronic diseases, and improves mental well-being.
At The Sanctuary Wellness Institute, we understand the importance of building and maintaining muscle mass as we age. That’s why we offer personal trainer options to help you achieve your fitness goals and improve your quality of life. Don’t hesitate to reach out to our team for support in your journey towards a healthier and more vibrant future.
Frequently Asked Questions
How much muscle mass can you gain in a month?
The amount of muscle mass one can gain in a month varies depending on factors such as age, gender, and fitness level. On average, beginners can expect to gain 1-2 pounds of muscle mass per month with proper training and nutrition.
Do you lose muscle mass with age?
Yes, muscle mass naturally decreases with age. This process is known as sarcopenia and can lead to various health challenges if not addressed through proper nutrition and exercise.
Can older adults build muscle mass?
Absolutely! While it may take longer to build muscle mass in older adults compared to younger individuals, regular strength training and proper nutrition can still result in increased muscle mass and improved overall health. Overall, maintaining or building muscle mass is vital for a long and healthy life, so make sure to incorporate strength training and protein-rich foods into your lifestyle.
How we reviewed this article:
- Dionne Sizoo, Loek J. M. de Heide, Marloes Emous, Tim van Zutphen, Gerjan Navis, and André P. van Beek (2021). Measuring Muscle Mass and Strength in Obesity: a Review of Various Methods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7808984/ - Mayo Clinic (2022). Metabolism and weight loss: How you burn calories
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 - Yale School Of Medicine (2020). Muscle Mass: Can Preserving Muscles Help Prevent Heart Disease as You Age?
https://medicine.yale.edu/news-article/muscle-mass-can-preserving-muscles-help-prevent-heart-disease-as-you-age/#:~:text=The%20authors%20found%20that%20patients,over%20the%20following%2010%20years. - Hailin Qin, and Wenyong Jiao (2022). Correlation of muscle mass and bone mineral density in the NHANES US general population, 2017–2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524880/ - Mayo Clinic (2023). Strength training: Get stronger, leaner, healthier
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Current Version
July 18, 2024
Written By
John DiBella
Fact-checked By
Dr. Desiree Granados
Editorial Process
Our Editorial Process
First Published
December 6, 2023
Written By
Jake Peter
Fact-checked By
Dr. Desiree Granados
Editorial Process
Our Editorial Process
John DiBella is the co-founder and CEO at The Sanctuary Wellness Institute. His goal is to foster healthier lifestyles to improve individuals’ quality of life and health span through online medical and non-medical services. When he’s not writing blogs about medical marijuana, he enjoys hiking, camping, surfing and sailing.
