The Final Chapter
Well, not really. Without a doubt, there will be another reason for me to write about the benefits of muscle mass in the near future. But this is going to be the last blog post in our ‘Beyond Aesthetics’ series, and it’s a doozy. In the first blog, we discussed, among other things, the amazing, glucose-controlling, glycogen-storing benefits of muscle and how it is a key player in the fight against diabetes. In the follow-up piece, we went deep on the mental health benefits of resistance training. Today, we dive into the final four on our list of benefits of building muscle, rounding out our list with some of the most impactful, yet often overlooked, reasons to hit the gym.
Physical Function and Stability
If you've ever tripped over your own two feet and caught yourself before face-planting, you've got your muscles to thank for that save. Increased muscle mass isn't just about taking incredible selfies in the bathroom mirror; it's also about stability. Stability means more than just balance—it's about having the muscular strength and control to recover swiftly from missteps, literally keeping you on your feet. Whether it's catching yourself on one leg when you stumble or using just one leg to push yourself back up, your muscles are the heroes of stability. Strength training enhances this kind of proprioceptive ability—your body's awareness of where it is in space, which is critical not just in sports, but in daily life. The stronger you are, the less likely you are to sustain injuries from falls, particularly as you age. This isn't just about looking good—it's about building a body that can carry you confidently into a long, active life. Unfortunately, like most (all?) things in the fitness landscape, stability and training for it have become something like a circus act, designed to generate attention on social media rather than actually define and improve people's ability to stay upright. If your goal is to improve your stability, look no further than building muscle and getting stronger, particularly in your lower body. I could go on and on about this, but I’ll leave you with this, which I think will summarize my point well: if you can perform lunges and split squats with some heavy-ass dumbbells in your hands, you’re stable.
Chronic Disease Management
Next up, let’s talk about something a bit heavier: chronic disease management. For those dealing with long-term conditions like chronic kidney disease or heart failure, muscle mass can be a game-changer. Increased strength and better muscle tone contribute to overall better physiological functioning. It's like giving your body a bigger, better engine as it deals with these health challenges. I’ve seen firsthand in clients with chronic conditions how regular strength training can lead to improvements in their symptoms and overall quality of life. It's empowering to know that while we may not have total control over health issues, we can wield our workouts as powerful tools in our health management arsenal.
Recovery and Healing
Building muscle also plays a pivotal role in your body’s recovery and healing processes. Whether bouncing back from surgery or healing from an injury, having a solid foundation of muscle can significantly speed up your recovery time. This is thanks to the role of lean muscle mass in protein metabolism and immune function—muscles aren't just for show; they're actively helping to repair and rebuild your body. After an injury a few years back, I was astounded at how my recovery time was slashed, thanks to being in good muscular shape. It’s like having a reserve tank of health that speeds up recovery, reduces the time you're out of action, and gets you back on your feet quicker.
Mitochondrial Health
Last on our list, but certainly not least, is mitochondrial health. These little powerhouses in your cells are what keep you energized. Exercise that builds muscle doesn't just work out your visible tissues; it boosts the number and efficiency of your mitochondria. This means better energy production, a lower risk of chronic disease, and an overall improvement in longevity. Think of it as upgrading the energy factories in your cells, which not only helps you feel more lively and full of zest but also plays a long game in keeping you healthier, longer.
There you have it, folks—12 solid gold reasons, backed by science, to get lifting and keep at it. Building muscle is about so much more than aesthetics. It's about crafting a robust, resilient body that can take on life's challenges, whether they're physical, health-related, or simply part of aging gracefully. As we close this series, I hope I’ve given you plenty to think about and even more reasons to love your workouts. Remember, every rep is an investment in your future self. So, what are you waiting for? Let’s get stronger and build some muscle!
References:
Physical Function and Stability:
A study by Leenders et al. (2013) found that older men with type 2 diabetes show an accelerated decline in leg lean mass, muscle strength, and functional capacity compared to normoglycemic controls, highlighting the importance of muscle mass for maintaining physical function and reducing injury risk (Leenders et al., 2013).
Chronic Disease Management:
Srikanthan and Karlamangla (2011) found that higher muscle mass relative to body size is associated with better insulin sensitivity and a lower risk of prediabetes, supporting the role of muscle mass in managing chronic conditions (Srikanthan & Karlamangla, 2011).
Recovery and Healing:
Geirsdottir et al. (2012) reported that a 12-week resistance exercise program improves muscle strength and function in elderly individuals, regardless of their diabetic status, which can aid significantly in recovery processes (Geirsdottir et al., 2012).
Mitochondrial Health:
A study by Russell et al. (2017) demonstrated that resistance training enhances microvascular blood flow and improves glycemic control, which is linked to increased mitochondrial function in individuals with type 2 diabetes (Russell et al., 2017).