Dive into the importance of resistance training in correlation to longevity. Why is skeletal muscle mass so important?

There is no “best” medicine for health. But, resistance training has done nothing but prove itself as one of the most powerful comprehensive tools for improving well being. Extensive research & years of proof has crowned resistance training as king for impacting nearly every single system in the body in a positive manner. It is 100% one of the most effective forms of preventative medicine.

Look, the truth is… As we age, we are naturally going to lose muscle. This is called sarcopenia. Resistance training helps preserve and even build muscle, keeping the body strong and functional.

Maintaining muscle mass is one of the most important parts of resistance training. Skeletal muscle is often referred to as the “longevity organ” because of its central role in overall health, disease prevention, & metabolic function. Here is a simple list of the benefits of maintaining skeletal muscle mass as we age:

• The ability to regulate metabolic health. Boosted mass = boosted insulin sensitivity. 
• Skeletal muscle is a blood sugar regulator, as well as the bodies largest site for glucose storage & uptake.
• Supports cardiovascular health. Muscle tissue contributes to vascular health by improving circulation, reducing inflammation, and lowering blood pressure. Studies show that people with more muscle mass tend to have lower risks of heart disease.
• The ability for immune function to increase. Skeletal muscle serves as a reservoir of proteins and amino acids that the body can utilize during illness, injury, or periods of stress. People with higher muscle mass tend to recover faster from infections, surgeries, and other health setbacks.
• Defend against sarcopenia & osteoporosis. Stimulate bone density & maintaining mass can reduce the risk of both.
• Cognitive function increases. Resistance training increasing blood flow, reducing neuroinflammation, and stimulating the release of brain-derived neurotrophic factor. This is a protein essential for memory and cognitive function.
• Anti-aging. Skeletal muscle is an endocrine organ. It has the responsibility of releasing signaling molecules during training. Myokines are extremely important for inflammatory, brain-protective, and fat-burning effects, helping to combat chronic diseases and aging-related decline.

Several studies have shown that muscle mass & strength highly correlate to longevity. Here is a supporting article: 

The American Journal of Medicine titled "Muscle Mass Index as a Predictor of Longevity in Older Adults" found that higher muscle mass relative to body height is associated with lower all-cause mortality in older adults.

Associations of Muscle Mass and Strength with All-Cause ...nih.gov

Similarly, research in the Journal of Gerontology reported that low muscle strength is linked to an increased risk of death among older adults. The Journals of Gerontology: Series A | Oxford Academicoup.com

Why do you need to ensure you are integrating resistance training weekly? 

• Muscle mass preservation! 
• Support metabolic health. 
• Lower risk of Cardiovascular disease.
• Aid in weight management.
• Enhance bone density. Stimulate bone growth.
• Joint health.
• Reduce risk of chronic disease. Regular strength training is linked to a lower risk of cancer, heart disease, neurodegenerative disorders (like Alzheimer’s), and overall mortality.
• Mental health & cognitive function. Healthy endorphin release, enhanced sleep, BDNF increases (talked about above under cognitive function). 
• Stay healthy/immune!
• Stay functionally independent as you age. 

Here are some supporting research articles to back this information^:

Journal of Current Sports Medicine Reports: This article discusses how resistance training can improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. journals.lww.com

The International Journal of Sports Medicine: This study highlights the numerous benefits of resistance training, including reductions in body fat, increased basal metabolic rate, decreased blood pressure, improved blood lipid profiles, enhanced glucose tolerance, and improved insulin sensitivity. pubmed.ncbi.nlm.nih.gov

Journal of Exercise & Sports Medicine: This review discusses the health benefits of engaging in resistance training, including healthy aging, improved mobility, cognitive function, cancer survivorship, and metabolic health. journals.lww.com

Journal of International University Sports Federation: This article outlines the major benefits of resistance training across cardiovascular, musculoskeletal, neuropsychological, and metabolic health domains. journal.iusca.org

This paper emphasizes that resistance training, alone or combined with aerobic exercise, improves strength, physical function, cardiorespiratory fitness, and cardiovascular health. ahajournals.org

A study published in Age and Aging emphasizes that resistance exercise (RE) benefits individual components of sarcopenia across various populations. However, it notes that improvements in muscle strength and physical performance are likely only if the exercise dose is appropriately prescribed to each individual. https://pmc.ncbi.nlm.nih.gov/articles/PMC8840798/?utm_

A meta-analysis in the International Journal of Environmental Research and Public Health found that resistance training significantly improved grip strength, gait speed, and skeletal muscle index in patients with age-related sarcopenia. The study also highlighted that kettlebell training was particularly effective, though elastic bands are also recommended due to confirmation by multiple studies. https://pmc.ncbi.nlm.nih.gov/articles/PMC9739568/?utm_

Research in Frontiers in Sports and Active Living suggests that personalized and periodized resistance training programs can counteract sarcopenia progression by improving muscle strength, providing hypertrophic stimuli to maintain muscle mass, enhancing immunological surveillance, and promoting correct posture. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.950949/full?utm_

A study in European Review of Aging and Physical Activity reported that resistance training could significantly decrease body fat mass in older individuals with sarcopenia, addressing the common association between sarcopenia and obesity. https://eurapa.biomedcentral.com/articles/10.1186/s11556-021-00277-7?utm_

An article in the International Journal of General Medicine highlighted that engaging in moderate-intensity exercise for over four weeks, combined with proper nutrition, can reduce sarcopenia by improving mitochondrial dysfunction, thereby enhancing muscle health. https://www.dovepress.com/combined-nutrition-with-exercise-fueling-the-fight-against-sarcopenia--peer-reviewed-fulltext-article-IJGM?utm_

This review discusses how resistance exercise (RE) serves as a therapeutic strategy to counteract the loss of bone and muscle mass due to osteo sarcopenia. The study emphasizes that RE is highly beneficial for preserving bone and muscle mass, as it exposes bone tissues to mechanical loads exceeding those experienced during daily activities, thereby stimulating bone mass accretion. https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/?utm_

This study indicates that resistance training may have a more profound site-specific effect on bone compared to aerobic exercise. Physical activity, particularly weight-bearing exercise like resistance training, provides mechanical stimuli important for the maintenance and improvement of bone health. https://pubmed.ncbi.nlm.nih.gov/9927006/

The article suggests that high-velocity resistance training (HVRT) may offer superior benefits on BMD compared to traditional resistance training. https://www.sciencedirect.com/science/article/pii/S8756328223003198?utm_

This network meta-analysis found that moderate-intensity resistance training was superior in improving lumbar spine and femoral neck BMD compared to control groups. Specifically, training three days per week yielded significant benefits. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1105303/full?utm_

The study highlights that high-intensity resistance training positively affects skeletal muscle mass index (SMI), suggesting benefits for both bone density and muscle mass.https://onlinelibrary.wiley.com/doi/full/10.1002/jbmr.4027?utm_

This systematic review and meta-analysis analyzed the effectiveness of resistance training protocols in promoting changes in BMD in older adults, supporting its role in bone health maintenance. https://www.mdpi.com/2227-9032/10/6/1129?utm_