Five ways building muscle increases lifespan

Multiple studies have now found that low muscle mass is associated with a higher risk of mortality from all causes.

One study in the Journal of Gerontology: Medical Sciences, found people with low muscle strength are 50% more likely to die earlier.

Here’s why muscle is the organ of longevity:

1. Controlling blood sugar

Muscle is the primary store for glucose uptake, which helps regulate blood glucose levels.

Research has shown a link between low muscle mass and an increased risk of developing type 2 diabetes. 

In a 2017 study, researchers in Korea and Japan followed over 200,000 healthy people and found that after 2 years and nine months, the participants with more muscle mass were significantly less likely to have type 2 diabetes.

Having type 2 diabetes increases your risk of developing a number of serious conditions including heart disease, stroke and high blood pressure, as well as kidney disease, eye and nerve damage to name a few. In other words, we want to do everything we can to avoid developing it.

2. Preventing chronic disease

Building muscle has been found to prevent chronic diseases associated with aging. It also decreases the risk of type 2 diabetes, a major driver of poor health.

Muscles burn calories even when you’re resting. Having more muscle can help you lose weight again decreasing the risk of chronic conditions, including heart disease and cancer.

Strength training can help reduce fat cells that signal the body to increase inflammation. 

Chronic inflammation is associated with a host of age-related diseases.

3. Increasing bone strength

As muscles grow stronger, they pull harder on bones, which causes the bones to renew themselves and become stronger.

Increased muscle mass stretches the collagen fibers and the membrane of blood vessels and nerves that wraps around most of your bones, which stimulates bone growth.

Stronger bones are less likely to break.

Among over 50s who fracture a hip, the mortality rate is 33% within a year of the injury. For those over 65, the mortality risk is more than doubled within the first year after a fragility fracture. So we want to avoid fracturing bones at all costs.

4. Preventing falls

Falls are the most common cause of injury-related deaths in people over the age of 75.

Building muscle helps you reduce your risk of falling by improving balance, stability and strength.

Leg strength training has been identified as being crucial in preventing falls, with leg weakness a significant risk factor for falling.

5. Boosting immunity

Muscle mass is important for a healthy immune system. Losing muscle mass can weaken the immune system’s response to pathogens.

Muscles produce and release compounds that help activate, distribute, and boost the number of immune cells. 

Muscles also store amino acids that the body uses to support recovery from infections and injury.

New cancer study

And brand new evidence suggests muscle strength almost halved the risk of cancer patients dying.

A data analysis of 47,000 patients with various types and stages of cancer, published in the British Journal of Sports Medicine, found muscular strength and good physical fitness were linked to a significantly lower risk of death during the study period.

Researchers, led by Edith Cowan University in Australia, looked for related studies published in English up to August 2023, including 42 in the final pooled data analysis.

Those with good muscle strength and fitness were found to be 31-46% less likely to die from any cause than those at the other end of the spectrum.

Each unit increase in fitness level was associated with an 18% lower risk of death from cancer itself.