Strong People are Harder to Kill
Muscle mass and muscle strength is crucial to our survival as humans. A 2023 study determined that people with lower muscle mass have a higher risk of death from all causes including cancer, metabolic disorder, and respiratory diseases. In a related study of 400,000 people, those who strength trained 2-3 times per week had a 20% reduction in risk of early death. This should not be news to anybody. Anthropologically speaking, the stronger early humans were also the ones that were able to better acquire food, defend themselves against invaders, and survive harsh environmental conditions. The stronger we are, the harder we are to kill. Let’s look at some reasons why that is.
Improved Health
Muscle tissue is very metabolically active. More muscle mass means that we have an improved ability to pull glucose out of the bloodstream and store it in the muscle. Having less glucose in our bloodstream will decrease the demand on insulin to help with the glucose-storing process. This means that our insulin levels will improve as well. When we can more easily manage our glucose and insulin levels, we are less likely to develop chronic diseases such as Type II Diabetes, hyperlipidemia, and heart disease.
Improving our muscle mass and muscle strength can also help with weight management. Again, muscle is very metabolically active tissue so when we are working our muscles through resistance training we are burning calories which can help improve the muscle-to-fat ratio. Strength training can also help us shape our bodies as we lose weight.
2. Improved Mobility and Function
Improving muscle mass and strength can also act as a way to protect our joints. When our joints are surrounded by healthy muscle tissue, we are less likely to end up with joint injuries or chronic conditions such as osteoarthritis. When we strength train, we incorporate full range of motion movements which will help to maintain our joint mobility. A strong and mobile person is a functional person and someone you can expect to see walking up steep inclines, lifting objects overhead, and getting on and off the floor with ease into old age.
3. Improved Brain Function
When we contract our muscles we release chemicals called myokines which directly impact our brain by promoting new neuron growth. The growth of new neurons and new synaptic pathways is how we learn to control our movements. So as we get stronger, we also improve our body’s ability to control and attenuate internal and external forces. This process of growing new neurons is called neurogenesis. Studies suggest that this neurogenesis directly impacts areas in the brain that are responsible for learning and memory.
People with more muscle mass also have less overall systemic inflammation which is linked to cognitive decline and neurodegenerative diseases.
Exercise also releases endorphins which are the “feel-good” chemicals. Endorphins can positively affect our mood by triggering our reward centers in our brains. And with consistency, exercise can permanently reconstruct the reward centers in our brain leading to high levels of circulating dopamine in our systems.
4. Improved Resilience
Through the act of building muscle mass and strength, we are challenging our physical limits. When we push past our limits and meet fitness goals we start to develop a mindset of perseverance and self-confidence. The everyday challenges that may have once loomed so large feel smaller and smaller when we empower ourselves by completing a tough workout or meeting a fitness goal.
Shannon Hall, PT, DPT
