Muscles move our bones. That’s probably the thing you remember learning back in elementary school phys ed. But what we know about muscle today is so much more exciting than that. Muscle is now often called the organ of longevity. Or even the organ of health!
It may surprise you, but being under-muscled is a health risk just like obesity. Muscle might be one of the biggest levers you can pull for living a long, healthy, vibrant life. Let’s break it down.
#1) Metabolic Health
I’ll admit I was never great at chemistry. So let’s keep this simple. You eat food, you digest it, and your body goes to work turning that food into energy.
Your body needs to find a place to put that energy, and the two main storage spots are fat tissue (adipose) and muscle tissue.
If you eat too much, or your tissues run out of room, excess glucose and fat start to build up in the bloodstream. To fix that, your body pumps out more insulin, trying to move that energy somewhere safe.
Here’s where muscle comes in:
The more muscle tissue you have, the greater your capacity to store glycogen, your muscles’ form of energy storage. Strong, active muscles burn through energy efficiently and even pull glucose right out of your blood when they need it. That’s your metabolism working for you.
I think about this often when I’m running. Especially during tough efforts. My muscles are pulling glucose fast, so I refuel with gels or snacks to keep them happy and performing.
So, muscle directly improves insulin sensitivity, helping to keep blood sugar stable and metabolism humming.
And that leads us straight into the second point.
#2) Disease Prevention and Survivability
Cardiovascular disease is still the #1 killer for both men and women.
More muscle usually means lower inflammation levels. Yes, exercise itself temporarily raises inflammation, but your body becomes better at managing it when exposed in small, healthy doses. (If you want to dive deeper, Google hormesis – it’s fascinating!)
People with more muscle have a lower risk of dying from heart disease. And an even bigger reduction in cancer-related deaths. In contrast, people with sarcopenia (low muscle mass) face much higher risks – up to 70% more likely to die from cancer.
Muscle also improves your body’s ability to tolerate treatments like chemotherapy, and lowers your risk of dying from infections or sepsis. Even in the ICU, patients with more muscle recover faster and go home sooner.
And here’s something most people don’t realize: muscle even protects the brain. Those with sarcopenia are 300% more likely to develop Alzheimer’s or dementia. Think of muscle as a helmet for your brain. A shield that protects you from decline.
I often get emails from clients telling me how strong they felt during surgery recovery. And how their doctors credit that strength to their muscle foundation. Those stories never get old!
So yes, building and maintaining muscle is one of the most powerful ways to prevent disease and survive it.
#3) Quality of Life
Finally, the thing I talk about most often in my classes… Muscle improves your day-to-day quality of life. Functional strength matters as we age. It lowers the risk of falls and fractures, and speeds up recovery if they happen.
People with low muscle mass have a 1,200% higher risk of losing their physical independence compared to those with strong muscles. That’s a staggering number.
We all want to stay independent, active, and able to enjoy life as long as possible. Building muscle is your best insurance policy for that.
Just one hour a week of resistance training gives you incredible benefits. No matter your age. Even at 80 and up, your body can build new muscle.
The best time to start was yesterday. The next best time is today. Because having muscle might literally save your life.
If you’re worried about getting bulky – don’t be. I have another post that tackles that fear head-on.
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