Strength training is the most important intervention you can use to increase your body’s muscle mass. Research shows a significant correlation between muscle mass and one’s all-cause mortality. In other words, if we were to bet on who would live the longest out of a group of people, the best information we could use to predict the outcome would be the current muscle mass of each person. Low muscle mass also makes it increasingly difficult to perform daily tasks, and greatly increases the risk of falls and injuries. All of this contributes to muscle mass being one of the greatest predictors of lifespan.One study, done on over 3,600 participants found that muscle mass was an even better predictor of longevity than Body Mass Index (BMI). Muscle mass can even predict your ability to fight cancer. A meta analysis on six studies found that cancer patients with greater skeletal muscle mass were twice as likely to go into remission. Those with low muscle mass were more likely to be hospitalized to begin with and twice as likely to be rehospitalized later on. Several large studies have concluded similar correlations with other diseases like type 2 diabetes. Older women with low overall muscle mass are far more likely to develop type 2 diabetes than women with more muscle mass, even when the average body fat percentage is the same! Yet another study found that men and women with type 2 diabetes were able to maintain lower doses of insulin and stabilize blood sugars more quickly if they had a greater amount of skeletal muscle mass.The importance of muscle mass doesn’t end here. Greater muscle mass has been shown to reduce the likelihood of a cardiac event, slow the onset of Alzheimer’s, and can even predict how likely someone is to maintain bone density and stave off diseases like osteoporosis!Muscle mass prevents the development of diseases, helps you fight through any current conditions, and strongly correlates with your ability to recover from illness or injury. All of this contributes to your overall longevity and quality of life. Maintaining adequate muscle mass as you age will give you the physical strength to stay active, reduce the likelihood of falls and injuries, and give you balance, energy, and mobility.
