Building Muscle Strength to Enhance Longevity and Overall Health

Building and preserving muscle strength is a key contributor to living a longer, healthier life, according to experts from Northeastern University. Muscle mass not only supports movement and independence but also plays a vital role in metabolic health. Elaina Manolis, an assistant clinical professor of physical therapy and rehabilitation sciences, emphasizes that muscle is like an insurance policy for longevity, ensuring functionality and independence as we age. Muscles are responsible for moving our bodies, storing glucose for energy, and regulating blood sugar levels—particularly crucial for individuals with insulin sensitivity.

Muscle mass typically peaks around age 30 and declines by about 3% to 8% each decade thereafter. A sedentary lifestyle significantly accelerates muscle loss, which is much easier to lose than to regain. Fortunately, it’s never too late to start building muscle. Resistance and strength training are effective methods to rebuild and maintain muscle mass at any age.

Resistance training, which includes weightlifting, resistance bands, or bodyweight exercises, promotes not only muscle growth but also strengthens bones by responding to muscular stress, and helps protect joints. Regular weight-bearing activities like walking, running, or jumping further support bone density and joint health.

Starting a strength routine should be tailored to individual health status and age. Beginners can begin with two days of resistance training per week, gradually increasing frequency to four or five days. Resistance bands are recommended for their versatility and ease of use, with progression to heavier weights as strength improves. It’s important to incorporate functional movements such as pushing, pulling, lifting, and squatting. Seeking professional guidance from a physical therapist or personal trainer can optimize training safety and effectiveness.

In addition to preventing age-related decline, strength training benefits those with chronic conditions like arthritis, autoimmune diseases, heart disease, and diabetes. Studies show that resistance exercise can not only reverse muscle loss in people with diabetes but also improve blood sugar control, reducing reliance on medication.

For older adults, motivation and education are crucial, as many tend to avoid strength training due to fear of injury or decreased mobility. Light resistance exercises can be very effective, especially when incorporated into community programs led by peer leaders. Regular activity enhances physical and mental well-being, reduces loneliness, and boosts confidence, fostering a healthier, more active lifestyle.

Overall, engaging in consistent strength training is essential for maintaining musculoskeletal health, preventing chronic conditions, and supporting a vibrant, independent life well into old age.

Source: https://medicalxpress.com/news/2025-04-muscle-strength-longer-healthier-experts.html