How to Increase Muscle for Better Health, Longevity, and Strength💪

today I’m going to explain the importance of skeletal muscle for longevity, health, and performance and tell how you can test, interpret and improve your muscle size and strength.

Muscle Mass & Strength: Essential for Lifelong Health, Performance, and Longevity

Skeletal muscle is the body’s largest organ, impacting nearly every major system. It contributes to blood sugar regulation, cardiovascular health, hormone production, bone strength, and mental function. Yet, as we age, muscle mass and strength decline. For men, muscle loss from age 25 to 80 can be as high as 40% if left unaddressed, leading to a condition called sarcopenia, which increases the risk of health issues and mortality. However, the good news is that muscle is one of the most adaptable tissues in our bodies, responding well to lifestyle changes, especially resistance training. Here’s why preserving and building muscle mass is essential—and how to test, interpret, and improve it.

The Role of Muscle in Aging and Longevity

Muscle is vital for quality of life. Declining muscle mass doesn’t just impact physical appearance; it affects our ability to perform basic functions. Muscle is made up of two main fiber types: slow-twitch (for endurance) and fast-twitch (for explosive movements). Fast-twitch fibers, responsible for movements like lifting and climbing, are the first to decline with age. Losing them can make activities like climbing stairs or even catching oneself from a fall more difficult.

Resistance training can maintain these fast-twitch fibers, helping preserve physical capabilities as we age. Building muscle strength has also been linked to lower dementia risk, as increased muscle mass and strength help maintain metabolic and hormonal health. In fact, muscle strength is a stronger predictor of longevity than muscle mass alone.

Measuring Muscle Mass and Strength

You can’t manage what you don’t measure. Testing your muscle mass and strength can provide insight into your health status and show whether you’re building adequate muscle. Here are some methods to evaluate both:

Muscle Mass Testing

The most accurate ways to assess muscle mass are MRI or ultrasound scans, which can map out muscle volume. However, these methods can be costly. At One Life we use an Inbody to test muscle mass, the muscle in your arms and legs, which gives a good approximation of total body muscle mass.

Body Fat Percentage is a helpful measurement, especially if you want to track changes. For an average adult, a healthy bodyfat target is below 20 percent for men and 27 percent for women.

Muscle Strength Testing

For a quick strength assessment, try these standard exercises:

Bench Press: Men should aim to bench press their body weight; women should aim for about 60% of their body weight.
Leg Press: A target for men is pressing twice their body weight, while for women, it’s 1.5 times.
Grip Strength: Grip strength can be tested using a hand dynamometer. Aim for a grip strength above 100 pounds per hand for men and above 60 pounds for women. You can compare your grip strength to your age group for more context.

Grip strength and other strength tests are effective predictors of longevity, with benefits beyond the numbers. These simple tests reveal much about your overall muscle balance and strength.

Strategies to Improve Muscle Mass and Strength

Gaining strength and muscle isn’t just about lifting weights—it requires a balance of good nutrition, varied exercises, and a focus on form.

Key Principles for Training

Nutrition: Muscle requires protein for repair and growth. Aim for at least 1 gram of protein per pound of body weight daily. This can be challenging, so consider protein shakes or high-protein snacks as supplements.
Exercise Selection: To build muscle, choose exercises that target all major muscle groups. Incorporate both resistance exercises (like dumbbells or bodyweight exercises) and movements through the full range of motion.
Progressive Overload: Gradually increase the resistance or volume over time. This might mean increasing weight, reps, or both by 2-5% weekly, ensuring form is maintained.
Balance & Symmetry: Avoid focusing only on aesthetic muscles. Balanced strength across all muscles helps prevent future injuries and imbalances. Use exercises that work both sides of the body equally to correct muscle imbalances.
Rest: Allow 72 hours of rest for major muscle groups to promote recovery and avoid overuse injuries.

Training for Hypertrophy vs. Strength

Knowing your goal can help you set up an effective routine. Hypertrophy training (muscle growth) focuses on high reps and moderate weights (typically 8-12 reps), while strength training focuses on lower reps (3-5) with heavier weights. Both approaches are effective, but a good routine will combine elements of both for balanced results.

Sample Hypertrophy Program:

Reps: 8-12 per set
Rest: 30 seconds to 5 minutes between sets
Frequency: 15-20 sets per muscle group weekly, spread over 2-3 sessions

Sample Strength Program:

Reps: 3-5 per set
Intensity: Lift heavy (close to 1RM) with a focus on form
Frequency: 3-5 sessions weekly

With these principles, anyone can start building a foundation for long-term muscle health, contributing to better performance and an improved quality of life.

If you’d like our help building a custom strength and longevity program Schedule your Free No Sweat Intro here!