Muscle As We Age

The Importance of Muscle as We Age: Aesthetics Are Just the Bonus

By: Marcy Schoenborn

Ready to take your health to the next level?

As we age, maintaining and building muscle becomes more crucial than ever. For many people, the first thing that comes to mind when thinking about muscle is aesthetics—getting stronger, more toned arms, legs, or a more sculpted physique. But while muscle mass certainly has aesthetic benefits, the real importance of muscle lies in its functional and health-related benefits, which are especially significant as we age.

Why Muscle Matters for Health as We Age

Muscle mass is essential for overall health, mobility, and independence. Losing muscle mass as we age is a natural process known as sarcopenia, and it starts as early as in our 30s. By the age of 70, most individuals will lose about 30% of their muscle mass (Rantanen et al., 1994). This loss of muscle is associated with a wide range of issues, including:

1. Reduced Strength and Function: As muscle mass declines, so does our ability to perform everyday tasks like lifting groceries, climbing stairs, or getting up from a chair. This can lead to a loss of independence, which is a major concern for older adults (Sallinen et al., 2010).
   
   
2. Increased Risk of Falls and Injuries: Muscle weakness is directly linked to poor balance, which increases the risk of falls. Falls are one of the leading causes of injury, disability, and death in older adults. According to the Centers for Disease Control and Prevention (CDC), about one in four older adults falls each year, and falls are the leading cause of injury-related deaths in people over 65 (CDC, 2020).
   
   
3. Metabolism and Weight Management: Muscle is metabolically active tissue, which means it burns calories even at rest. Maintaining muscle mass helps keep your metabolism in check and can help you maintain a healthy weight. Losing muscle mass can slow down your metabolism and lead to an increase in fat mass, particularly around the abdomen, which is linked to higher risks of heart disease, type 2 diabetes, and other chronic conditions (Wang et al., 2006).
   
   
4. Bone Health: Muscle and bone health are closely related. Weight-bearing activities and strength training not only increase muscle mass but also help strengthen bones. This is particularly important for preventing osteoporosis, a condition where bones become weak and brittle, increasing the risk of fractures. Studies have shown that people with higher muscle mass have a lower risk of bone fractures and improved bone density (Kerr et al., 2003).
   
   
5. Mental Health: There is mounting evidence that regular strength training and muscle building can have significant benefits for mental health. Strength training has been shown to reduce symptoms of anxiety, depression, and stress (Gordon et al., 2017). Plus, the feeling of physical strength can increase confidence and improve overall quality of life.
   
   

Aesthetics Are Just the Bonus

While muscle mass plays a vital role in maintaining health and function, many people often associate muscle with aesthetics. And there’s nothing wrong with that! Aesthetic benefits of building muscle, such as a toned physique, improved posture, and a more youthful appearance, can certainly be a motivating factor. But it’s important to recognize that the benefits of strength training and muscle-building go far beyond how you look in the mirror.

As we age, the changes in our bodies due to the loss of muscle can affect not only how we move but also how we feel about ourselves. Building muscle can help boost self-esteem and reduce the negative effects of aging on our appearance. As the skin becomes less firm and wrinkles develop, stronger muscles help the body appear more toned, supporting a youthful shape.

Building and Maintaining Muscle: The Best Approach

The good news is that you can build and maintain muscle at any age, even after 50, 60, or beyond. It requires a combination of strength training, proper nutrition, and recovery. Here are some key strategies for maintaining and building muscle mass:

1. Strength Training: Engaging in strength training exercises at least 2-3 times a week is essential. Focus on exercises that target major muscle groups such as squats, lunges, push-ups, rows, and deadlifts. Using free weights, resistance bands, or even bodyweight exercises can all help promote muscle growth.
   
   
2. Progressive Overload: To build muscle, you need to gradually increase the resistance or intensity of your workouts. Progressive overload ensures that your muscles are continuously challenged and can grow stronger over time.
   
   
3. Protein Intake: Protein is essential for muscle repair and growth. As we age, our bodies may need more protein to maintain muscle mass. Aim for about 1.0-1.5 grams of protein per kilogram of body weight per day. High-quality protein sources include lean meats, fish, eggs, dairy, and plant-based options like lentils, tofu, and quinoa.
   
   
4. Adequate Rest and Recovery: Muscle growth happens during recovery. Make sure to get plenty of sleep and allow adequate recovery time between strength training sessions to prevent injury and promote muscle repair.
   
   
5. Cardiovascular Exercise: While strength training is critical, cardio should still be part of your routine for heart health and endurance. Activities like walking, cycling, or swimming also help keep joints flexible and support overall physical health.
   
   

The Bottom Line: Muscle Matters More Than Ever

In the pursuit of overall wellness, building and maintaining muscle as we age is essential for improving physical function, preventing chronic disease, and maintaining independence. While aesthetics are often a natural bonus, the true value of muscle lies in its ability to support health and enhance quality of life. By incorporating strength training into your routine and focusing on balanced nutrition, you can improve not only your body’s appearance but also its strength, mobility, and longevity.

Start building your muscle today, not just for the aesthetic benefits, but for your future self. The stronger your body is, the stronger you’ll be at managing whatever life throws your way.

Citations:

1. Rantanen, T., et al. (1994). Muscle strength and body mass index as predictors of mortality among older people. The Lancet, 344(8929), 1401-1405.
   
   
2. Sallinen, J., et al. (2010). Sarcopenia: Definitions and assessment tools. European Journal of Physical and Rehabilitation Medicine, 46(4), 555-569.
   
   
3. Centers for Disease Control and Prevention (CDC). (2020). Falls and Fall Injuries in Older Adults. Retrieved from https://www.cdc.gov/falls/
   
   
4. Wang, Z., et al. (2006). Sarcopenic obesity: The role of body fat and fat-free mass in the development of cardiovascular disease. Current Opinion in Clinical Nutrition & Metabolic Care, 9(6), 650-657.
   
   
5. Kerr, D., et al. (2003). The effects of weight training on bone density in postmenopausal women. Journal of Clinical Endocrinology & Metabolism, 88(11), 5189-5195.
   
   

Gordon, B. R., et al. (2017). Resistance exercise training for the prevention of major depressive disorder in older adults. American Journal of Geriatric Psychiatry, 25(1), 33-40