Discover the incredible benefits of increasing muscle mass as you age in this article titled “Why Increasing Muscle Mass May Help Decrease Injuries and Age-Related Illnesses.” Not only does a muscular body enhance your appearance and boost your confidence, but it also plays a crucial role in your overall health and well-being. Dr. Brett Osborn, a renowned neurosurgeon and author, explains the importance of maintaining muscle mass as you age to prevent injuries and combat age-related diseases. With age, there is a natural decline in muscle mass, but by incorporating regular strength training and proper nutrition, you can preserve your muscle mass and enjoy a stronger and safer future. Explore the various benefits of muscle mass, from preventing arterial damage and increasing bone density to boosting fat burning and overall injury prevention. Discover why muscle mass is the key to longevity and how you can start incorporating strength training into your life.
The Importance of Muscle Mass
Muscle mass beyond aesthetics
A muscular body looks good and is often a goal for many weightlifters. Clothes look (and feel) better, and compliments from others are a constant confidence booster. Not to mention, looking and feeling strong is priceless.
However, the benefits of muscle mass reach beyond aesthetics. “Your resilience, your ability to ward off aging and age-related diseases resides in your muscle,” explains Dr. Brett Osborn, a Board-Certified Neurosurgeon with a secondary certification in Anti-Aging and Regenerative Medicine and the author of Get Serious.
And while you may already know that maintaining muscle mass helps burn fat, there are other benefits that will ensure your later years are stronger and safer.
From injury prevention to combating age-related diseases, Dr. Osborn, who has over 30 years of training experience and is a trained medical professional, shares just how important it is to keep lifting and strengthening your body as you age. Muscle Mass is the key to longevity, here’s why.
Muscle as the key to longevity
Without question, when the body hosts adequate muscle mass as it ages, many downfalls will be avoided. Here, Dr. Osborn shares the vital benefits muscle mass provides to the human body and quality of life.
Arterial health
Lowers the Potential for Arterial Damage: Muscle is metabolically very important as muscle filters glucose out of the vascular system, thereby lessening any potential damage induced by high levels of circulating glucose. High levels of circulating glucose damage arterial walls, and this damage is the catalyst for plaque formation. The glucose-lowering effect of muscle (by strength training in the glycolytic range) lowers the potential for arterial damage, therefore, less damage and less atherosclerotic disease.
Bone density and fall prevention
Increases Bone Density, Reduces the Risk of Falling: This corresponds to a decreased propensity for fracture, a major cause of morbidity in the senior population. “You want to run (literally) into your later years with as much muscle as possible,” says Dr. Osborn. In a similar context, “The more muscle on one’s frame typically corresponds to a reduced risk of fall; the most common cause of head injury in the senior population.” Osborn spends many of his days performing brain surgery on individuals who suffered head injuries. Most of these injuries were a result of falls due to lack of muscle, along with declining cognitive function. These two factors often go hand in hand. “Unfortunately, those who fail to exercise and, in particular, strength train, are not stimulating their brains,” says Dr. Osborn. “Cognitive function and coordination falter and muscle mass wanes.” However, those who exercise typically have more muscle on their frames, fall less, and have better-functioning brains with a reduced incidence of dementia.
Survival benefit
Muscle Confers a Survival Benefit: A 2008 study published in the British Medical Journal, as cited in Dr. Osborne’s book, demonstrates a reduced incidence of all-cause mortality (including cancer) in stronger men relative to their weaker counterparts. And this was independent of cardiovascular fitness. “Survival of the fittest (or strongest)? Absolutely. It is well known that the act of “exercise” turns on over 100 genes that are associated with longevity,” says Dr. Osborne. Again, not shocking news here, the stronger do survive longer.
Boosting fat burning
Boosts Fat Burning: “The best way to burn fat off your body, contrary to popular opinion, is strength training,” Osborn explains. The amassment of muscle will increase one’s basal metabolic rate (BMR), the number of calories it takes to maintain your body as is – in a steady state. Simply put, the more muscle, the higher your BMR. “Muscle is ‘metabolically expensive’—either you fuel it, or it will be shed,” Osborn explains. Muscle can derive calories from food that you eat or from bodily fat stores, particularly in the immediate wake of a heavy training session. Muscle burns fat off your waistline—meaning, yes, many of us can scrap the countless situps, according to Osborn.
Injury prevention
Overall Injury Prevention: “Strong abdominal muscles and muscle in general – when combined with flexibility – prevents injury,” says Dr. Osborn. “They facilitate the lifting and maneuvering of objects in awkward positions, in real-life situations.” Have you ever helped a friend lift a sofa? If so, you know just how important it is to have a strong lower body and, in particular, a strong lower back. “Similarly, the bracing effect of strong lumbar erectors and your abdominal wall will prevent you from getting injured and potentially from developing lower back pain,” says Dr. Osborn, who is also a powerlifter and holds the Florida state deadlifting record in the Master’s II division. “No low back pain. Get the picture?” he asks.
The Effects of Aging on Muscle Mass
Age-related muscle loss
How Much Muscle Do You Lose as You Age? The popular phrase, “If you don’t use it, you lose it” applies perfectly to age-related muscle loss, or what’s referred to as sarcopenia. In fact, you can lose up to three to five percent of your muscle mass per decade after the age of 30. Men alone can lose one-third of their muscle mass during their lifetime.
Although these stats are alarming, the reality is, you can preserve your muscle mass and walk confidently into your future if you stick to a regular strength training regimen. (And of course, practice a solid nutrition plan!).
Stats on muscle loss
Stats on muscle loss show that it is a common problem among older adults. Age-related muscle loss, known as sarcopenia, can occur at a rate of three to five percent per decade after the age of 30. This means that by the time a man reaches the end of his life, he could have lost one-third of his muscle mass. These numbers highlight the importance of taking action to maintain and build muscle as you age.
Preserving muscle mass is not just about appearance; it has significant implications for overall health and longevity. Muscle plays a crucial role in various bodily functions, and its decline can lead to increased risk of injuries, declining bone health, decreasing metabolic rate, impaired glucose regulation, and reduced functional capacity.
The Benefits of Muscle Mass
Arterial health
Muscle has a significant impact on arterial health. By filtering glucose out of the vascular system, muscle helps reduce potential damage induced by high levels of circulating glucose. High levels of circulating glucose can damage arterial walls and lead to the formation of plaque. By strength training in the glycolytic range to lower glucose levels, muscle contributes to arterial health and reduces the risk of atherosclerotic disease.
Bone density and fall prevention
Having adequate muscle mass increases bone density and reduces the risk of falling. Strong muscles support the skeletal structure and help prevent fractures, which are a major cause of morbidity in the senior population. Maintaining muscle mass is crucial for running into your later years with strength and stability, reducing the risk of falls and head injuries.
Survival benefit
Muscle mass confers a survival benefit, as demonstrated by a study published in the British Medical Journal. The study found a reduced incidence of all-cause mortality, including cancer, in stronger men compared to weaker counterparts. This survival benefit is independent of cardiovascular fitness. Exercise, which promotes muscle growth, activates genes associated with longevity, further emphasizing the importance of muscle mass for longevity.
Boosting fat burning
Muscle mass plays a crucial role in fat burning. Strength training increases muscle mass, which raises the basal metabolic rate (BMR). The higher your BMR, the more calories your body burns at rest. Muscle is metabolically active tissue, meaning it requires energy to maintain. This energy can come from the food you eat or from bodily fat stores. By building muscle through strength training, you can increase your BMR and burn fat more effectively.
Injury prevention
Having strong muscles, especially in the abdominal and lower back regions, helps prevent injuries. Strong muscles combined with flexibility allow for proper lifting and maneuvering of objects in various positions. Whether it’s helping a friend move furniture or performing daily activities, having a strong lower body and core reduces the risk of injury and lower back pain. Strong muscles provide stability and support, allowing you to move with confidence and avoid potential injuries.
The Dangers of Lacking Muscle Mass
While the benefits of having muscle mass are clear, the dangers of lacking muscle mass are equally significant. Without adequate muscle mass, individuals are more susceptible to various health issues and reduced functional capacity.
Increased risk of injuries
Reduced muscle mass leads to decreased strength and stability, making individuals more susceptible to falls, fractures, and other injuries. Weak muscles are unable to provide the necessary support and protection, increasing the risk of accidents and impairing overall physical performance.
Declining bone health
Loss of muscle mass can contribute to bone loss and osteoporosis, leading to increased fragility and the risk of fractures. Strong muscles have a positive impact on bone density, providing necessary support and preventing bone-related health issues.
Decreasing metabolic rate
Muscle is metabolically active tissue, meaning it requires energy to function. With a decline in muscle mass, the metabolic rate decreases, making weight management more challenging. A slower metabolism can lead to weight gain and difficulty in losing excess weight.
Impaired glucose regulation
Reduced muscle mass is associated with decreased insulin sensitivity and resistance. The muscle acts as a “glucose filter,” helping regulate blood sugar levels. With a decline in muscle mass, the body’s ability to process glucose decreases, increasing the risk of developing type 2 diabetes and atherosclerosis.
Reduced functional capacity
Lack of muscle mass results in reduced physical performance and decreased mobility. Individuals with insufficient muscle mass may struggle with everyday tasks and activities of daily living. Maintaining muscle mass is essential for preserving functional capacity and maintaining an active lifestyle.
Given the dangers associated with lacking muscle mass, it is crucial to prioritize strength training and muscle-building exercises as part of a well-rounded fitness routine.
Dr. Osborne’s Training Program
Dr. Osborn recommends a progressive resistance training program as the foundation for gaining and sustaining muscle mass at any age. This program focuses on proper techniques and emphasizes the importance of nutrition, rest, and sleep in conjunction with training.
It’s important to choose a training program that you enjoy and find challenging while ensuring consistent effort and dedication. Following Dr. Osborne’s guidelines and incorporating his training program can help promote muscle growth and maintenance for overall health and longevity.
Monday’s Workout from the ‘Get Serious’ Protocol
For those looking for a strength training program to try, here is an example workout from Dr. Osborne’s ‘Get Serious’ protocol:
Warm up thoroughly
Before starting any workout, it is essential to warm up your muscles properly. This can include dynamic stretching, light cardio, and mobility exercises to prepare your body for the workout ahead.
Workout example 1
- Primary movement: Bench press
- Do 3 sets of 8 reps.
- If you complete all 25 reps, increase the weight amount when the bench press is the primary movement in two weeks.
- Rest between sets: 3-5 minutes.
- Goal: Improve your last BENCH PRESS 5 x 5 performance.
Workout example 2
- Primary movement: Bench press, followed by deadlifts
- Do 3 sets of 8 reps.
- The weight is 90% of your last successful deadlift session when deadlifts were the primary movement one week prior.
- Perform these sets with 90-second rest intervals.
Workout example 3
- Focus on auxiliary exercises.
- Choose one pair of movements and work them in a 3×8 scheme.
- Do 3 sets of 8 reps.
- These exercises are not supersets but are performed sequentially.
- These movements should be challenging, with a Rate of Perceived Exertion (RPE) of 8 on all sets.
It’s important to note that the program outlined in ‘Get Serious’ emphasizes heavy, compound anabolic movements, such as squats, bench presses, deadlifts, overhead presses, and pull/chin-ups. These movements engage multiple muscle groups and have proven to be effective in building strength. Dr. Osborn recommends prioritizing these basic movements over machine-based or competitive training for optimal results.
Remember to consult with a healthcare professional or certified trainer before starting any new exercise program to ensure it is suitable for your needs and abilities.
In conclusion, the importance of muscle mass extends beyond aesthetics. Building and maintaining muscle mass has numerous benefits, including improved arterial health, increased bone density, a survival benefit, enhanced fat burning, and injury prevention. Conversely, lacking muscle mass can lead to increased risks of injuries, declining bone health, a decreasing metabolic rate, impaired glucose regulation, and reduced functional capacity.
By following a progressive resistance training program, focusing on proper techniques, and incorporating adequate nutrition, rest, and sleep, individuals can promote muscle growth and reap the benefits of increased muscle mass. Dr. Osborne’s ‘Get Serious’ protocol provides a blueprint for gaining muscle at any age, emphasizing the importance of fundamental movements and a back-to-basics approach to training.
Prioritizing muscle mass through regular strength training is essential for overall health, longevity, and maintaining a high quality of life as you age. So, get serious about building muscle and enjoy the lifelong benefits it brings.
