3 Reasons to Build Muscle for Longevity

Author: Samantha Bureau, PhD
Dr. Bureau has her PhD in Neuroscience with a focus on cellular and molecular medicine, an MBA, and a Bachelor’s of Science in Psychology. Dr. Bureau has expertise in neurodegeneration, traumatic brain injury, and pre-clinical pharmacology. Dr. Bureau actively works with athletes, Veterans, and youth looking to improve their brain health and performance and mitigate against the negative consequences of brain trauma.

When you think about longevity, where does your mind immediately go? I’d venture a guess it may go to that famous biohacker you keep seeing on social media or to the next big supplement or health tech that is marketing itself as the key to a long life. Perhaps you take a more holistic approach and think about sleep, diet, cardiovascular health, or stress management. Without a doubt, these factors are crucial, but one often-overlooked pillar of longevity is muscle health. Building and maintaining muscle isn’t just about aesthetics or athletic performance—it’s a key component in aging well, preserving independence, and even extending lifespan.

Here are three compelling reasons why muscle is essential for longevity and why strength training should be a priority at every stage of life.

1. Muscle Mass is Linked to Increased Lifespan

How Muscle Protects Against Mortality

Studies have consistently shown that muscle mass is a strong predictor of longevity. In 2014 research published in the American Journal of Medicine found that higher muscle mass was associated with lower all-cause mortality (¹) meaning that people with more muscle tend to live longer. This is partly because skeletal muscle plays a role in metabolic regulation, immune function, and overall resilience against disease. Similar findings were reported more recently in Metabolism (2020) where the authors found that increased muscle density in the abdominal area was associated with lower all-cause mortality in both men and women (²). Additionally, increased muscle strength has also been associated with positive health outcomes, including lower risk of all-cause mortality (³), cognitive decline and dementia (⁴), when compared to those with lower strength.

Muscle as a Metabolic Reservoir

Muscle isn’t just for movement—it’s an active metabolic tissue. More muscle means better glucose regulation, improved insulin sensitivity, and a lower risk of metabolic diseases like type 2 diabetes (⁵). As we age, our risk of metabolic disorders increases, but maintaining muscle helps keep our body’s energy systems running efficiently.

Reduced Risk of Sarcopenia

Sarcopenia, the age-related loss of muscle mass and strength, is a major contributor to frailty in older adults. Without intervention, individuals can lose 3-8% of their muscle mass per decade after age 30, (⁶) increasing the risk of falls, fractures, and loss of independence. Strength training can significantly slow or even reverse this decline, ensuring that you stay active and capable for longer.

2. Strength Training Enhances Mobility and Reduces Injury Risk

Maintaining Physical Independence

One of the greatest fears people have as they age is losing their ability to move freely. Simple activities like walking up stairs, carrying groceries, or even standing up from a chair require adequate muscle strength. Strength training can improve balance, coordination, and mobility, all of which contribute to maintaining an independent lifestyle well into old age.

Reducing Fall and Fracture Risk

Falls are one of the leading causes of injury and disability in older adults. Strength training improves not just muscle strength but also bone density and joint stability, reducing the risk of fractures from falls. A 2024 review in Bone Reports found that resistance training was shown to improve bone mineral density across a variety of studies, (⁷) although the protocols differed, suggesting various forms of resistance training may make bones more resilient to age-related degeneration.

Joint Health and Injury Prevention

Strong muscles act as shock absorbers, reducing strain on joints and ligaments. This is especially important for preventing injuries such as knee osteoarthritis or lower back pain. Strength training increases joint stability and protects against degenerative joint conditions, allowing you to stay active without pain or limitation.

3. Muscle Supports Cognitive Health and Mental Well-being

Muscle as a Brain Booster

There is a relatively robust body of research indicating aerobic exercise is associated with positive outcomes for brain health, including enhanced neuroplasticity, cognitive function, and memory retention (⁸). Exercise stimulates the production of brain-derived neurotrophic factor (BDNF), a key protein that supports brain cell growth and protects against neurodegenerative diseases like Alzheimer’s. There’s also an emerging body of research showing a connection between resistance training and brain health, showing similar benefits (⁹).

Mood Regulation and Mental Resilience

Exercise isn’t just about physical strength—it also builds mental resilience. Various forms of exercise, including lifting weights has been linked to reduced symptoms of depression and anxiety, thanks to the release of endorphins and serotonin, also known as “feel-good” hormones (¹⁰). Engaging in resistance training provides a sense of accomplishment and confidence, contributing to overall mental well-being.

Fighting Age-Related Cognitive Decline

Cognitive decline is a major concern as we age, but strength training can help keep the brain sharp. Studies have shown that individuals who engage in regular resistance training experience slower rates of cognitive decline, better focus, and improved problem-solving skills. A 2022 cohort study published in JAMA found older adults living with low muscle mass may experience greater cognitive decline compared to those without low muscle mass (¹¹). By keeping your muscles strong, you’re also investing in long-term brain health.

How to Start Building Muscle for Longevity

Now that we’ve established why muscle is crucial for longevity, how can you incorporate strength training into your routine? Here are some key strategies:

• Prioritize Resistance Training: Aim for at least 2-3 strength training sessions per week, ideally 3-5 if your schedule allows, targeting your major muscle groups. Work with a personal trainer or performance expert to design a program that is right for you.
• Incorporate Progressive Overload: Gradually increase weight, reps, or resistance over time to continuously challenge your muscles and promote growth.
• Focus on Protein Intake: Muscle maintenance requires proper nutrition. Experts have recently recommended anywhere from 0.75-1 gram of protein per pound of ideal body weight to support muscle recovery and growth.
• Stay Consistent: Longevity is a long game. Even moderate, consistent strength training provides significant long-term benefits.
• Combine with Functional Movements: Train in ways that mimic real-life activities to improve mobility, balance, and coordination.

Final Thoughts

Building muscle is one of the most powerful things you can do for your long-term health. It extends lifespan, enhances mobility, protects against injury, and supports brain function. Whether you’re in your 20s or your 70s, it’s never too late to start incorporating strength training into your routine.

Longevity isn’t just about adding years to your life—it’s about adding life to your years. By prioritizing muscle health, you’re ensuring that your body and mind stay strong, resilient, and capable for decades to come.

If you’re looking for a way to stay motivated and build new routines alongside a community of other motivated and ambitious women, join Becoming Equanimous™, a 90-day habit building challenge and course. You’ll get a 300+ page workbook, trackers, masterclasses and weekly mini-educational videos to support you.

Becoming Equanimous™ launches May 15, 2025. You can join the waitlist here.

So, what are you waiting for? Pick up those weights and start investing in your future self today.

Disclaimer

The information and content contained in this blog is for informational and educational purposes only, does not constitute medical advice, diagnosis, or treatment, and does not establish any kind of patient-client relationship. Any information presented in this transmission is not a substitute for any kind of professional, health or medical advice, and you should not rely solely on this information. Always consult a qualified professional in the area for your particular needs and circumstances prior to making any professional, legal, health, medical and financial decisions.

References

1. Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014;127(6):547-553. doi:10.1016/j.amjmed.2014.02.007 ↩︎
2. Larsen B, Bellettiere J, Allison M, et al. Muscle area and density and risk of all-cause mortality: The Multi-Ethnic Study of Atherosclerosis. Metabolism. 2020;111:154321. doi:10.1016/j.metabol.2020.154321 ↩︎
3. Li R, Xia J, Zhang XI, et al. Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults. Med Sci Sports Exerc. 2018;50(3):458-467. doi:10.1249/MSS.0000000000001448 ↩︎
4. Duchowny KA, Ackley SF, Brenowitz WD, et al. Associations Between Handgrip Strength and Dementia Risk, Cognition, and Neuroimaging Outcomes in the UK Biobank Cohort Study. JAMA Netw Open. 2022;5(6):e2218314. Published 2022 Jun 1. doi:10.1001/jamanetworkopen.2022.18314 ↩︎
5. Al-Ozairi E, Alsaeed D, Alroudhan D, et al. Skeletal Muscle and Metabolic Health: How Do We Increase Muscle Mass and Function in People with Type 2 Diabetes?. J Clin Endocrinol Metab. 2021;106(2):309-317. doi:10.1210/clinem/dgaa835 ↩︎
6. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004;7(4):405-410. doi:10.1097/01.mco.0000134362.76653.b2 ↩︎
7. Smit AE, Meijer OC, Winter EM. The multi-faceted nature of age-associated osteoporosis. Bone Rep. 2024;20:101750. Published 2024 Mar 5. doi:10.1016/j.bonr.2024.101750 ↩︎
8. Revelo Herrera SG, Leon-Rojas JE. The Effect of Aerobic Exercise in Neuroplasticity, Learning, and Cognition: A Systematic Review. Cureus. 2024;16(2):e54021. Published 2024 Feb 11. doi:10.7759/cureus.54021 ↩︎
9. Herold F, Törpel A, Schega L, Müller NG. Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements – a systematic review. Eur Rev Aging Phys Act. 2019;16:10. Published 2019 Jul 10. doi:10.1186/s11556-019-0217-2 ↩︎
10. Hossain MN, Lee J, Choi H, Kwak YS, Kim J. The impact of exercise on depression: how moving makes your brain and body feel better. Phys Act Nutr. 2024;28(2):43-51. doi:10.20463/pan.2024.0015 ↩︎
11. Tessier AJ, Wing SS, Rahme E, Morais JA, Chevalier S. Association of Low Muscle Mass With Cognitive Function During a 3-Year Follow-up Among Adults Aged 65 to 86 Years in the Canadian Longitudinal Study on Aging. JAMA Netw Open. 2022;5(7):e2219926. Published 2022 Jul 1. doi:10.1001/jamanetworkopen.2022.19926 ↩︎