Stronger at Any Age: The Health Benefits of Building Muscle
We often associate muscle with fitness or appearance, but it’s one of the most essential systems in the body for overall health. Muscle plays a critical role in protecting your joints, improving balance, regulating metabolism, and supporting longevity. Skeletal muscle mass and muscle health are also closely linked to how well we age and how long we stay active and independent.
The good news is that you can build and maintain muscle at any stage of life, and even small changes can lead to lasting benefits. Let’s take a closer look at why muscle matters, and how you can build it at any age.
How Skeletal Muscle Supports Your Health
Supports Joint Health
Muscle provides cushioning and stability for joints like the knees and hips. Doing muscle-building exercise, known as resistance training, has been shown to reduce pain and improve function in people with osteoarthritis, even when programs vary in length or intensity. Many studies show meaningful improvement after just 3 to 6 months of regular strength work [1].
Improves Balance and Stability
Strong leg and core muscles are critical for good posture, walking speed, and coordination. Research shows that resistance training leads to significant improvements in gait and balance, helping reduce the risk of falls and support continued independence as we age [2].
Enhances Metabolic Health and Blood Sugar Control
Skeletal muscle plays a key role in how the body manages blood sugar. It helps cells store glucose and respond to insulin - it helps cells remain sensitive to insulin. This is essential for the prevention of preventing adverse metabolic conditions like prediabetes and type 2 diabetes (both of which involve cells that are resistent to insulin).
As muscle mass declines, the body becomes less efficient at regulating blood sugar, increasing the risk of insulin resistance. Fortunately, resistance training can reverse this trend. In a recent study which highlights the direct metabolic benefits of building muscle, strength training significantly reduced fasting insulin levels and improved insulin sensitivity, even without dietary changes, [3].
Slows Age-Related Muscle Loss
Muscle loss begins as early as our 30s, and the rate accelerates after age 60. This process, known as sarcopenia, can lead to weakness, slower walking speed, and reduced quality of life. However, a decline in muscle mass is not inevitable.
A recent randomized controlled trial followed 451 well-functioning older adults, around retirement age, to explore how different types of exercise affected muscle over time. Those who completed just one year of heavy resistance training were able to maintain their leg strength for four full years after the program ended with no significant decline.
In contrast, participants in the moderate-intensity and control groups experienced notable strength loss over the same period. These findings suggest that starting a heavy-load strength routine, even later in life, can create long-lasting protection against age-related muscle loss [4].
Promotes Longevity
Muscle strength is a strong predictor of how well we age. People who engage in resistance training just once or twice per week have a significantly lower risk of death from all causes. The benefits are even greater when strength work is combined with aerobic activity, reducing the risk of early death by up to 27% [5].
Getting Started: Building Strength at Any Age
You can begin building strength at any age, and the benefits often start sooner than people expect. The key is consistency and a gradual increase in challenge, known as progressive overload. That simply means doing a little more over time, whether that’s more reps, slightly more weight, or more resistance so that your muscles continue to adapt and grow stronger.
Here are simple, safe ways to begin:
Start with bodyweight movements like squats, wall push-ups, or step-ups
Add light resistance bands or small hand weights to increase difficulty
Focus on large muscle groups like your legs, hips, back, and core
Aim for two to three strength sessions per week
Increase reps, resistance, or duration slowly as you feel stronger
Support recovery with enough protein and rest between sessions
Muscle health is one of the most powerful, and often overlooked, drivers of whole-body wellness. Whether your goal is to lose weight, improve blood sugar, reduce joint pain, feel more stable on your feet, or simply stay active and independent as you age, building and maintaining muscle is a smart and sustainable place to start.
Next time you are at Synergy, be sure to obtain an InBody body composition analysis. You’ll see measurements of your muscle quantity, including skeletal muscle mass and lean body mass, to help you better understand your body composition, track progress, and set realistic, measurable goals. Then, work with one of our Synergy Fitness Coaches to develop a personalized strength plan designed to meet you where you are and support your goals with a safe, realistic approach that fits your lifestyle.
References
1. Marriott, K. A., Hall, M., Maciukiewicz, J. M., Almaw, R. D., Wiebenga, E. G., Ivanochko, N. K., Rinaldi, D., Tung, E. V., Bennell, K. L., & Maly, M. R. (2024). Are the effects of resistance exercise on pain and function in knee and hip osteoarthritis dependent on exercise volume, duration, and adherence? A systematic review and meta-analysis. Arthritis Care & Research, 76(6), 821–830. https://doi.org/10.1002/acr.25313
2. Keating, C. J., Cabrera-Linares, J. C., Párraga-Montilla, J. A., Latorre-Román, P. A., del Castillo, R. M., & García-Pinillos, F. (2021). Influence of Resistance Training on Gait & Balance Parameters in Older Adults: A Systematic Review. International Journal of Environmental Research and Public Health, 18(4), 1759. https://doi.org/10.3390/ijerph18041759
3. Ouni R, Rguez S, Romdhani M, Bouassida A. Effect of resistance training on insulin resistance in overweight and obese adults: a systematic review and meta-analysis. J Clin Res Paramed Sci. 2023;12(2):e134510. PMID: 37331899
4. Bloch‑Ibenfeldt M et al. Heavy resistance training at retirement age induces 4‑year lasting beneficial effects in muscle strength: a long‑term follow‑up of an RCT. BMJ Open Sport Exerc Med. 2024 Jun;10(2):e001899. PMID: 38911477
5. Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance training and mortality risk: a systematic review and meta-analysis. Am J Prev Med. 2022;63(3):277–285.