Sure lean muscle looks great on a body. I mean, who doesn’t admire chiselled abs, shapely shoulder caps, and firm round glutes?!
The benefits of having a good amount of muscle mass go far beyond just looking good naked – especially as you’re aging.
But don’t take my word for it.
Dr. Stacy Simsoften points out that strength training, more so than cardio which, while beneficial, does not offer the same muscle-preserving or metabolic benefits as resistance training.
Dr. Peter Attia strongly advocates for strength training as the most important form of exercise for longevity. He often argues that aerobic exercise like running or cycling, while important for heart health, does not have the same broad impact on overall health as strength training, particularly as we age.
Dr. Andrew Huberman often places strength training at the top of his recommendations for overall health, noting that its benefits outweigh other forms of exercise for improving both physical and mental performance. He frequently suggests that building muscle is also about brain health, mental resilience, and reducing the risk of neurodegenerative diseases. He also points out that strength training activates various hormones like growth hormone and testosterone, which are not only beneficial for muscle growth but also for mood and mental well-being.
Lastly Dr. Michael Joyner (Mayo Clinic) is another advocate for strength training, particularly in aging populations. He believes that maintaining muscle mass is critical for functional health and for the ability to remain physically active and independent throughout life. He often mentions that while aerobic exercise is beneficial for cardiovascular health, it cannot replace the benefits of strength training.
So in a nutshell, what are these amazing benefits of strength training and building lean muscle that you need to know about?
Increased Longevity and Reduced Mortality Risk (you’ll live better for longer)
Improved Hormonal Balance (so pretty much improved everything because hormones are the boss!)
Support Fat Loss and Weight Management (stay leaner and feeling better without starving!)
Boost Mental Health and Cognitive Function (stay happy and smart 🤓)
Strengthen Bones and Joints (no broken hips here)
Enhanced Physical Performance and Recovery (so you can rock your inner athlete)
Reduced Chronic Disease Risk (through all the above, be healthier overall)
Pretty big deal, am I right?!
If you’re a details person and want more about what the experts have to say about why strength training is more important than other forms of exercise, keep reading.
Dr. Peter Attia, a physician specializing in longevity and optimal performance, emphasizes the critical role of strength training in enhancing healthspan and lifespan. He outlines several key reasons why building and maintaining muscle mass is essential:
1. Mitigating Age-Related Muscle Loss (Sarcopenia)
Muscle Preservation: Dr. Attia highlights that adults can experience a muscle mass decline of approximately 1% per year after age 50, with strength losses potentially reaching up to 4% annually. Strength training is vital in counteracting this decline, preserving muscle function, and maintaining independence in later years.
Mortality Risk Reduction: Research indicates that greater muscle mass and strength are associated with lower all-cause mortality. Dr. Attia underscores that individuals with higher muscle mass tend to live longer and healthier lives.
Insulin Sensitivity: Increased muscle mass enhances insulin sensitivity, reducing the risk of type 2 diabetes and metabolic syndrome. Strength training contributes to better glucose uptake and utilization.
Basal Metabolic Rate (BMR): Muscle tissue is metabolically active; thus, higher muscle mass elevates BMR, aiding in weight management and reducing obesity-related health risks.
4. Supporting Cognitive Function
Neuroprotective Effects: Engaging in regular strength training has been linked to improved cognitive function and a lower risk of neurodegenerative diseases, potentially due to increased blood flow and the release of neurotrophic factors.
5. Enhancing Quality of Life
Functional Independence: Maintaining muscle strength is crucial for performing daily activities, reducing the risk of falls, and ensuring a higher quality of life as one ages.
6. Promoting Cardiovascular Health
Heart Health: Strength training contributes to improved cardiovascular function, aiding in the maintenance of healthy blood pressure and lipid profiles.
Dr. Attia advocates for incorporating regular strength training into one’s fitness regimen to harness these multifaceted health benefits, emphasizing that such an approach is vital for long-term health and well-being.
Dr. Stacy Sims, an expert in female physiology and exercise science, emphasizes the paramount importance of strength training for women across all life stages. She outlines several compelling reasons why prioritizing muscle building is essential:
1. Enhancing Metabolic Health
Increased Fat-Burning Metabolism: Engaging in heavy lifting boosts metabolic rate, aiding in fat loss and weight management.
Bone Health Maintenance: Strength training stimulates bone formation, crucial for preventing osteoporosis, especially during menopause when bone density tends to decrease.
Neural Pathway Improvement: Strength training enhances central nervous system function, improving cognitive abilities and potentially reducing dementia risk.
Dr. Sims advocates for a balanced exercise regimen that prioritizes strength training over excessive endurance activities, especially as women age. This approach not only supports physical health but also enhances quality of life and longevity.
For a comprehensive understanding, you can explore Dr. Sims’ insights on her website:
Lastly Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, underscores the profound importance of strength training for overall health and longevity. He provides several compelling reasons for prioritizing muscle building:
1. Enhancing Physical Health and Longevity
Muscle Preservation: Strength training is crucial for maintaining and improving muscle mass, which naturally declines with age. This decline can lead to decreased mobility and an increased risk of injury. Regular strength training helps preserve muscle mass, enhance bone density, and improve joint health.
Longevity: Higher muscle strength is associated with a lower risk of all-cause mortality, particularly in middle-aged and older individuals. By incorporating strength training into your routine, you’re investing in a longer, healthier life.
Mood Enhancement: Engaging in regular strength training can lead to the release of endorphins, natural mood elevators that help reduce symptoms of anxiety and depression.
Cognitive Benefits: Strength training can improve cognitive function and protect against age-related cognitive decline by enhancing memory, executive function, and information processing speed.
Metabolic Health: It enhances insulin sensitivity, aiding in blood sugar regulation and reducing the risk of type 2 diabetes. Improved metabolic health through strength training also aids in weight management by increasing resting metabolic rate.
4. Preventing Injuries and Enhancing Functional Strength
Injury Prevention: Building a solid foundation of functional strength through resistance training improves balance, coordination, and overall body mechanics, reducing the risk of injuries.
Don’t panic cardio junkies – this is not to say that you should give up your favorite endurance sport or cardio activity. However, adding in regular strength training is probably a good idea 💪🏼
Why You Should Prioritize Strength Training & Build Muscle
Hi ya 👋 I'm Yvette, Registered Holistic Nutritionist™ with a focus in fitness nutrition. I'm just like you - raising a family, hitting the gym, Netflix'ing the night away - all while trying to be my leanest, strongest and healthiest.
The entire contents of this website are based upon the opinions of Build Holistic Nutrition. Please note that Build Nutrition is not a dietitian, physician, pharmacist or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice, as well as before changing your health care regimen.
