5 Surprising Benefits of Gaining Muscle Mass as You Age

Chances are you have less muscle mass today than you had a year ago, unless you’ve been doing strength training.

We start losing muscle mass between the ages of 25 and 30. According to research, muscle mass drops by eight percent per decade by age 40, then muscle loss accelerates to 15 percent per decade after age 70. This is scary, because muscle mass is not just good for aesthetics. It plays a vital role in keeping us healthy and pain-free.

Luckily, you can reverse this insidious process and start gaining muscle mass as you age. You only need to focus on strength training and maintain a healthy diet. Let’s look into the little-known benefits of gaining muscle mass as you age.

1. MUSCLE MASS HELPS REGULATE BLOOD SUGAR LEVELS

Balancing your blood sugar levels remarkably lowers your risk of diabetes, dementia and obesity. Unfortunately, fasting blood sugar levels rise as we age due to factors like muscle loss, research shows. 

Our bodies usually store blood sugar (glucose) in the liver and muscle. This means the less muscle you have the higher your blood sugar levels.

Conversely, gaining muscle mass lowers blood sugar levels. Additionally, studies show that gaining muscle mass improves insulin sensitivity, which keeps blood sugar balanced.

2. MUSCLE MASS HELPS REDUCE BODY FAT

Muscle loss is one of the main reasons fat loss is very frustrating as we age. Your metabolism usually slows down when you lose muscle mass. As a result, fat starts accumulating in different body parts.

While the idea of losing fat without exercise sounds appealing, it does more harm than good. Maintaining a calorie deficit without exercise accelerates muscle loss, making it harder to keep the weight off.

Combine strength training with a moderate calorie deficit if you want to lose weight and keep it off.

3. MUSCLE MASS LOWERS THE RISK OF FRACTURE FROM A FALL

According to the American Society of Bone and Mineral Research, people with sarcopenia (age-related muscle loss) are 2.3 more times likely to have low-trauma fracture from a fall such as a broken arm, leg, hip, and collarbone.

Additionally, gaining muscle can improve your balance and stability, which keeps you from falling.

4. GAINING MUSCLE MASS WILL STRENGTHEN YOUR BONES

Like muscles, bones need resistance to remain strong. Every time you do resistance exercises such as push-ups and squats, you’re not only building muscles but your bones as well. Strengthening your bones will consequently lower your risk of bone-related conditions, such as osteoporosis and arthritis.

There is a tendency to stay inactive when a person is diagnosed with arthritis, but doing that only worsens the condition. You’re better off doing strength training several times a week.

5. MUSCLE MASS MAY HELP YOU LIVE LONGER

More goes into living longer than a healthy diet and exercising regularly. According to this study, Americans with more muscle mass are less likely to die prematurely.

Don’t just aim to exercise regularly. Make strength training a priority and start enjoying these amazing benefits.