Why Skeletal Muscle Mass Is an Important Health Marker as We Age
When people think about aging well, they often focus on weight, cholesterol, or blood pressure. Rarely does skeletal muscle mass (SMM) make the list.
That’s a mistake.
SMM is not just about looking fit or being strong in the gym. It is one of the most powerful predictors of how well we move, how independent we remain, and how resilient our bodies are as we get older.
In many ways, muscle is the organ of longevity.
Muscle Is the Engine That Keeps You Independent
As we age, we naturally lose muscle mass and strength—a process known as age-related muscle loss. Without intentional resistance training and adequate nutrition, this decline accelerates.
Why does that matter?
Because muscle is what allows you to:
Get up from the floor
Carry groceries
Climb stairs
Catch yourself if you trip
Get out of a chair or car without assistance
Loss of muscle is directly linked to:
Increased fall risk
Higher injury rates
Loss of independence
Earlier need for assisted living
Strength is not a luxury. It is a requirement for daily life.
Muscle Protects Metabolic Health
Skeletal muscle is the largest site in the body for glucose disposal. In simple terms, muscle helps pull sugar out of the bloodstream and store or use it for energy.
More muscle means:
Better blood sugar control
Improved insulin sensitivity
Lower risk of type 2 diabetes
More stable energy levels
This is why two people can eat similar diets, but the one with more muscle handles carbohydrates far better. Muscle acts like a metabolic sink, protecting the body from excess energy floating around where it doesn’t belong.
Muscle Supports Fat Loss and Weight Maintenance
Muscle is metabolically active tissue. While it doesn’t “burn calories like crazy” at rest, it does increase total daily energy expenditure and, more importantly, improves how efficiently the body uses fuel.
With more muscle:
You tolerate calories better
You maintain weight more easily
Fat loss becomes more sustainable
Dieting becomes less extreme
Without muscle, weight loss often becomes a cycle of restriction, regain, and frustration.
Muscle Is Critical for Bone Health
Muscle and bone work as a team.
When muscle contracts against bone—especially under load—it stimulates bone remodeling and strength. This mechanical stress is one of the most effective ways to preserve bone density.
This is why resistance training is one of the best tools we have to:
Slow bone loss
Reduce fracture risk
Maintain structural integrity as we age
Strong muscles create strong bones.
Muscle Acts as a Physiological “Savings Account”
Muscle is a reservoir of amino acids that the body can draw from during times of stress:
Illness
Surgery
Injury
Periods of under-eating
People with more muscle:
Recover faster
Lose less function during illness
Have better outcomes after hospitalization
This is especially important later in life, when even short periods of inactivity can lead to rapid declines in strength and function.
Muscle Improves Quality of Life—Not Just Lifespan
Longevity is not just about living longer. It’s about living better.
Maintaining SMM helps preserve:
Confidence in movement
Participation in hobbies and travel
Physical autonomy
Mental resilience
When people feel physically capable, they are more likely to stay active, social, and engaged—all factors linked to better long-term health outcomes.
The Takeaway
SMM is not optional as we age. It is foundational.
It supports movement, metabolism, bone health, recovery, and independence. The good news? Muscle is highly adaptable—even later in life.
With:
Consistent resistance training
Adequate protein intake
Smart recovery and sleep
You can build and maintain muscle well into your 50’s, 60s, 70s, and beyond.
Aging is inevitable. Losing function is not.
Need help in creating a customized training program to build more SMM? If you’re in the Saint Louis area (specifically Creve Coeur or surrounding area), we’re here to help.
And remember…. Give Your Body What It Needs When It Needs It.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition Center
Partner and Director of Training
(c) 314.401.5047
functionalelements@gmail.com
http://www.functionalelements.net
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