Do muscles determine how we age?

For a long time,endurance training was considered the key factor in living a long and healthy life. Diet, sleep, and exercise were at the heart of the recommendations. However, research increasingly shows that another aspect is at least as crucial: muscle mass.

A meta-analysis published in the British Journal of Sports Medicine (2022) shows that even regular strength training is associated with a significant reduction in overall mortality. What is particularly striking is that even moderate amounts of exercise can have a measurable effect on long-term health.

These findings are changing our understanding of aging and suggest that muscle strength and muscle mass are not only indicators of fitness but also key factors in the aging process.

Muscles as an active factor in the aging process

Muscles are much more than just a mechanical system for movement. They play a key role in vital processes that become increasingly important as we age. These include energy metabolism, the regulation of inflammatory processes, and blood sugar stability.

As we age, muscle mass often decreases—which affects precisely these systems.

Why Muscle Loss Accelerates Aging

Starting around the age of 35, the body begins to gradually lose muscle mass. This process—known as sarcopenia—proceeds slowly and often goes unnoticed for a long time. Studies published in the *Journal of Nature Aging* (2023) show that this loss is closely linked to an increased susceptibility to metabolic diseases, reduced mobility, and functional limitations.

Strength training as a targeted stimulus

Strength training addresses this very issue. Through targeted exercise, the body is repeatedly prompted to adapt. Muscle tissue is stabilized and can be rebuilt—even in older age.

During exercise, substances known as myokines are released, which have effects beyond the muscles. They have a positiveinfluence on inflammatory processes, ensure adjustments in carbohydrate and fat metabolism, and interactwith the nervous system.

What recent studies specifically show

A systematic review published in the British Journal of Sports Medicine shows that 2–3 strength training sessions per week are sufficient to reduce the risk of cardiovascular disease. It also demonstrates a significant reduction in overall mortality. It is not maximum intensity that matters, butregular repetition.

The brain also responds to strength training

In addition to the physical effects, neural structures also respond. Regular exercise increases the release of BDNF (brain-derived neurotrophic factor), which is important for the brain’s ability to adapt. These adaptations in the brain manifest themselves in concrete improvements in various mental functions, including:

• Concentration
• Memory &
• mental stability

Strength Training in Later Life: It’s Never Too Late to Start

Particularly noteworthy: Even people who start strength training later in life can benefit significantly. A randomized study published in the Journal of the American Medical Directors Association (2022) shows that participants over the age of 70 were able to achieve measurable improvements in strength, stability, and function.

Continuity as a key factor

As mentioned earlier, it is not individual training stimuli that are decisive, buttheir repetition. Long-termadaptations result only from consistency. In everyday life, the long-term benefits are evident through:

• Improved maintenance of independence
• improved physical performance
• less susceptibility to restrictions

Conclusion

How we age is not determined solely by genetics. A large part of it is shaped by our lifestyle—and muscle strength plays a central role in this. In combination with other key factors for a healthy life, starting strength training— evenin older age—not only reduces the increased risks associated with aging (e.g., cardiovascular disease) but also leads to an overall reduction in mortality.

But be careful: strength training takes practice. Especially in the beginning, guidance from a professional trainer is essential. Only after you’ve mastered the movements and can perform the exercises with ease should you start increasing the weight. This ensures maximum health benefits and helps prevent injuries. We hope you enjoy it.

Sources

• British Journal of Sports Medicine (2022): Association of muscle-strengthening activities with mortality and disease risk
• Nature Aging (2023): Muscle Mass, Aging, and Metabolic Health
• Journal of the American Medical Directors Association (2022): Resistance training in older adults and functional outcomes
• Pedersen & Febbraio (2012): Muscles, Exercise, and Myokines (Physiological Reviews)