5 Reasons Why Muscles Promote Metabolic Health and Longevity

When you think about muscles, you might picture bodybuilders or athletes, but muscles are much more than just for show. They’re key to staying healthy, strong, and independent as you age. Here’s why building and keeping muscle is so important:

1. Muscles Keep Your Metabolism Running Strong

Muscle helps you burn more calories, even at rest. A pound of muscle burns about 6 calories a day, while fat burns only 2. As you age, you naturally lose muscle (a process called sarcopenia), which can slow your metabolism and lead to weight gain. Strength training helps you build muscle, keep your metabolism active, and stay fit as you get older.

2. Muscles Help Control Blood Sugar

Muscles play a key role in managing blood sugar (glucose). They store 75% of your body’s glycogen (glucose storage) and help regulate blood sugar levels by improving insulin sensitivity. When insulin sensitivity is low (a condition called insulin resistance), glucose stays in your bloodstream, which can lead to prediabetes, diabetes, heart disease, kidney disease, nerve damage, erectile dysfunction and vision problems. Unfortunately, 80% of Americans with early insulin resistance don’t even know they have it.

3. Muscles Strengthen Your Bones

When you use your muscles, you’re also strengthening your bones. Weight-bearing exercises stimulate bone growth and can help prevent osteoporosis and fractures. This is crucial to understand because falls are the number one cause of accidental injury and death for older patients in the United States. In addition, half of all adults over the age of 65 who are hospitalized for hip fractures are unable to return home or live independently afterward. Preserving bone health and reducing fracture risk with muscle-building activities is critical for your longevity.

4. Muscles Protect Your Joints and Keep You Moving

Strong muscles support your joints, acting like shock absorbers to protect them. Without enough muscle, your joints can take on extra stress, which may lead to pain and osteoarthritis. Regular strength training keeps your joints stable, reduces the risk of injury, and helps you stay active.

5. Muscles Boost Your Mental Health and Cognitive Function

Strength training doesn’t just help your body—it benefits your brain too. Studies have demonstrated that resistance training can help alleviate symptoms of depression, improve self-esteem, and enhance cognitive function in both younger and older adults. Strength training has been shown to promote neuroplasticity, which is the brain's ability to adapt and form new neural connections. Finally, when you exercise, your body releases endorphins, the "feel-good" hormones that reduce stress and boost overall well-being.

The Bottom Line

Muscles are your secret weapon for staying healthy, active, and independent. They boost your metabolism, protect your joints and bones, and even support your mental health and cognitive function. Start strength training today—your body and mind will thank you!

Ready to get started? Check out my complementary Longevity Guide for simple, science-backed steps to build muscle and improve your health.