Why Muscle Mass Matters and How to Keep It

Muscle mass is often associated with bodybuilders and athletes, but its importance extends far beyond aesthetics or athletic performance. Maintaining a healthy level of muscle mass is crucial for your overall health, healthspan, and quality of life. From metabolic benefits to injury prevention to support for cognitive function, muscle plays a fundamental role in all of these important areas. In this article, we’ll explore why muscle mass matters and how you can preserve and build muscle mass to support your optimal health.

The Role of Muscle

One of the primary reasons muscle mass matters is its role in metabolism. Muscle is metabolically active tissue, meaning it requires energy (calories) to maintain. The more muscle mass you have, the higher your resting metabolic rate (RMR), which is the number of calories your body burns at rest. This can make it easier to manage body weight and prevent obesity.

As you age, you naturally experience a decline in muscle mass, a condition known as sarcopenia. This leads to a slower metabolism. Resistance training can help counteract that. Beyond metabolism, muscle is essential for strength and mobility. Everyday activities like walking, climbing stairs, carrying groceries, and even getting up from a chair all require muscle strength. As muscle deteriorates with age, these simple tasks can become increasingly difficult, leading to a loss of independence and a higher risk of falls and fractures.

Strength training, whether through weightlifting, bodyweight exercises, or the use of resistance bands, can help preserve your muscle mass and functional strength. This is particularly important for older adults.

Muscle Mass and Chronic Health Conditions

Maintaining muscle mass is also linked to a lower risk of chronic diseases like type 2 diabetes. Muscle plays a key role in glucose metabolism, helping to regulate blood sugar levels by absorbing glucose for energy. The higher your muscle mass the better your insulin sensitivity, reducing the risk of developing diabetes.

Strong muscles support a healthy cardiovascular system by improving circulation and reducing blood pressure. Resistance training has been shown to enhance heart health by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol, reducing the risk of heart disease.

The benefits of muscle mass aren’t just physical—they extend to mental and emotional wellbeing too. Exercise, especially resistance training, stimulates the release of endorphins, which are natural mood boosters. Strength training has been linked to reduced symptoms of anxiety and depression.

Additionally, maintaining muscle mass has been associated with better cognitive function. Studies suggest that individuals who engage in regular strength training have a lower risk of cognitive decline and dementia.

Muscle mass is a strong predictor of longevity. People with greater muscle mass tend to live longer, healthier lives. In fact, studies have shown that muscle strength is a better predictor of mortality than BMI (body mass index), suggesting you should prioritize maintaining or increasing muscle mass.

Muscle mass also plays a crucial role in preventing frailty. Frailty is characterized by weakness, fatigue, and reduced physical activity, all of which contribute to a higher risk of hospitalization. By preserving muscle through regular resistance training and proper nutrition, you can maintain your independence and quality of life well into old age.

How to Build and Maintain Muscle Mass

Here are some key strategies for maintaining and building your muscle mass:

• Make Strength Training Your Priority: Resistance training is the most effective way to build and maintain muscle. This includes weightlifting, bodyweight exercises (like push-ups and squats), and resistance band workouts. Aim for at least two to three 45-minute sessions per week, focusing on major muscle groups.
• Ensure Adequate Protein Intake: Protein is the building block of muscle. Consuming enough protein helps repair and grow muscle tissue. Sources of high-quality protein include lean meats, fish, eggs, dairy, beans, lentils, and plant-based options like tofu and tempeh. Consult with a registered dietitian to learn more about the amount and type of protein that is right for you.
• Focus on Balanced Nutrition: In addition to protein, a well-balanced diet rich in healthy fats, complex carbohydrates, and micronutrients is essential for muscle maintenance. Vitamins and minerals such as vitamin D, calcium, and magnesium support muscle function and bone health. A registered dietitian can help you find that balance.
• Get Regular Physical Activity: Beyond structured resistance training, staying active throughout the day helps maintain muscle mass. Activities like walking and other sports contribute to overall muscle health and cardiovascular fitness.
• Sufficient Rest and Recovery: Muscle growth occurs during rest. Getting adequate sleep and allowing time for muscle recovery between workouts is crucial for muscle repair and development. Aim for 7-9 hours of quality sleep per night.

Muscle mass is far more than a fitness goal—it’s a critical component of health, healthspan, and overall wellbeing. From boosting metabolism and preventing chronic disease to enhancing mental health and extending lifespan, the benefits of maintaining muscle mass are undeniable. By incorporating strength training, proper nutrition, and an active lifestyle into your routine, you can build and preserve muscle for a healthier, stronger future. Prioritizing muscle health today can lead to a more vibrant and independent life for years to come.