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)

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FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.