Muscle: Your Body’s Natural Armor—Protect It as You Age

Muscle is your body’s natural armor, safeguarding not only your bones and joints but also your metabolism. As you age, you gradually lose muscle in a process called sarcopenia. According to the National Institutes of Health (NIH), adults lose about 3-5% of muscle mass per decade after the age of 30 if they don’t strength train. This muscle loss makes you more vulnerable to injuries, weakness, and reduced mobility, but it also slows your metabolism, leading to weight gain.

Muscle is metabolically active, meaning it burns more calories than fat, even when you’re resting. The more muscle you have, the higher your Energy Burning Metabolic Rate (EMR), which is the number of calories your body needs daily to function. When you lose muscle, your EMR drops, making it easier to gain fat and harder to lose weight.

For example, let’s consider two 50-year-olds who eat the same number of calories. One strength trains regularly and has preserved muscle mass, while the other does not. The individual with more muscle burns more calories at rest because of a higher EMR, making it easier to stay lean and avoid the middle-age spread.

Strength training can make all the difference. A 2019 Harvard study found that just 30 minutes of strength training twice a week significantly improved muscle mass and metabolic health in older adults. Beyond metabolism, preserving muscle helps with everyday functions like climbing stairs, carrying groceries, and reducing the risk of falls.

Remember, it’s never too late to start strength training. Simple exercises like weightlifting, push-ups, squats, or resistance band workouts can preserve your muscle, protect your metabolism, and improve your quality of life as you age.

By protecting your muscle, you’re not only keeping your body strong but also safeguarding your long-term health and energy levels.