Muscle Mass: A Key to a Longer Lifespan
- Fact-checked by Steve Tryens
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.
What Is Muscle Mass and Why Does it Matter?
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.
In old 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 Up Your Muscle Mass
There are many benefits associated with increased muscle mass beyond mere physical strength. People with above-average muscle mass have better metabolic rates, which means that their bodies burn calories more efficiently. Such people are also not at risk of obesity-related conditions due to their healthy body composition.
Good muscle mass is linked to balance, coordination, and improved posture. Building muscle has a psychological benefit too. Individuals (especially males) with healthy levels of muscle mass tend to have high self-esteem. Endorphins, which are the feel-good hormones released in the brain when you exercise, help combat anxiety and stress.
How Can Muscle Mass Improve Your Longevity?
Many studies have pointed to muscle mass as a critical factor in determining humans’ lifespans. A 2022 study showed that adults aged 65 and older with low muscle mass experienced faster cognitive deterioration than those with sufficient levels. The study indicated that physical activity that yielded increased muscle mass resulted in increased blood flow to the brain.
Another study conducted in 2019 found that inadequate muscle mass is associated with a higher risk of death among women 90 and older, a higher risk of cognitive impairment among men of the same age, and a higher risk of disability among both groups.
Ways to Increase Your Muscle Mass
There are several things you can do to increase your muscle mass. Regular strength training in the form of weightlifting or bodyweight routines can develop muscle mass, especially when paired with a protein-rich diet. Getting enough rest as your muscles grow is important too.
It is also advisable to engage in activities like pilates or yoga since they have been shown to boost muscle mass. They can also improve your flexibility and supplement your weightlifting program.
Why Work with a Personal Trainer?
Working with a personal trainer can help you increase and/or maintain your muscle mass and achieve fitness goals you may not be able to achieve on your own. Most importantly, your trainer can design an exercise plan for you based on your age, body composition, fitness level, and muscle mass goals.
Personal trainers ensure you use proper technique when you exercise, thereby lowering your risk of injury and maximizing your muscle growth. Their support and advice can also help you stay focused on your goals, hold you accountable to your exercise regimen, and empower you to achieve your full potential.
Why Choose the Sanctuary?
Choosing to work with a virtual personal trainer from the Sanctuary Wellness Institute provides a unique blend of convenience, expertise, and personalized support. Our online trainers have years of professional experience and a deep understanding of personal fitness. They can create a custom workout plan tailored to your individual needs, skill levels, and goals.
By working with one of our trainers, you can achieve your fitness goals from the comfort of your own home. Furthermore, our trainers offer constant motivation, provide valuable feedback, and ensure you use proper form and technique, reducing your risk of injury. This combination of flexibility, individualized attention, and professional guidance makes our virtual personal training program an excellent choice for anyone seeking to improve their fitness and increase their muscle mass.
How we reviewed this article:
- The Effect of Muscular Strength on Depression Symptoms in Adults: A Systematic Review and Meta-Analysis
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460504/ - Muscular Strength of Upper and Lower Limbs and Self-Esteem in Chilean School Children https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7825018/
- For longevity, muscle strength may be as important as aerobic exercise
https://www.washingtonpost.com/wellness/2023/01/29/strength-training-all-ages/ - Building better muscle
https://www.health.harvard.edu/staying-healthy/building-better-muscle - Skeletal Muscle Mass as a Mortality Predictor among Nonagenarians and Centenarians
https://www.nature.com/ - Association of Low Muscle Mass With Cognitive Function
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2793806
Current Version
December 6, 2023
Written By
John DiBella
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.
