Our muscles are essential for helping us navigate our way in the world, but their role in our health goes much further than you may think. Recent research has shed light on the importance of muscle mass in helping prevent diseases such as cancer, heart disease, and cognitive decline. Some scientists now view muscles as organs in their own right. These new findings add to the established role of muscle mass in preventing frailty, injury, and lack of mobility in older adults. Thus, it is important to redouble our focus on maintaining muscle mass as a vital component of long-term health. This article will focus on the importance of muscle mass, how it contributes to disease risk and weight management, and practical tips for gaining and maintaining it.
Muscle Volume and Health Risks: What You Need to Know
The Importance of Muscle Mass
Muscle mass is essential for mobility and strength, providing mechanical support for movement. Muscles support joint function and can make us more resilient to injury and disease, which becomes increasingly important as we age. Muscle also plays a key role in metabolic health. Since muscles require energy, having more muscle mass means your body burns more calories, even when at rest1. Furthermore, many studies have found associations between higher muscle mass and reduced levels of metabolic diseases2. The energy requirements of muscle tissue mean that it can help regulate glucose levels and improve insulin sensitivity3. In elderly adults, higher muscle mass helps prevent injury and improves mobility, enhancing quality of life4.
Low Muscle Mass Risks
Lower muscle mass increases the risk of various diseases and injuries. Sarcopenia is the medical term for a loss of skeletal muscle mass and the associated loss of strength that occurs as a natural part of aging. Sarcopenia makes it harder to move, stay active, and live independently as we age, making it a significant contributor to the loss of quality of life. Reduced muscle strength increases the likelihood falls and resulting bone fractures, compounding mobility issues and loss of independence4.
High Muscle Mass Benefits
Higher muscle mass has many reported benefits. Studies have linked higher skeletal muscle mass to enhanced cardiac function and reduced incidence of cardiovascular diseases5. The benefits even extend to improved cancer recovery outcomes. Higher muscle mass is associated with reduced risk of adverse side effects caused by chemotherapy, potentially enhancing the probability of completing treatment courses, leading to better survival outcomes6–8.
Muscle Mass and Specific Health Risks
Muscle Mass and Cognitive Decline
Low muscle mass is linked to cognitive decline9. Studies exploring the causal link between these factors suggest that loss of nerve-muscle connections associated with Alzheimer’s disease may contribute to muscle loss, suggesting a potential feedback mechanism driving simultaneous cognitive decline and muscle loss10.
Muscle Volume and Cancer Risks
Recently, the role of higher muscle mass in improving prognosis in cancer patients has come to light. Higher muscle mass has been associated with improved survival of different cancer types, potentially due to improving metabolic and inflammatory profiles that contribute to disease initiation and progression11. A study of colorectal cancer patients found that increased muscle mass was associated with increased 5-year overall survival rate, with the researchers suggesting a role for improved diet and exercise regimes as part of care regimens8.
Muscle Mass and Heart Health
Does building muscle improve heart health? Studies have found links between lower muscle mass and cardiovascular diseases, such as left ventricular diastolic dysfunction12. Another study found that higher skeletal muscle mass percentage and skeletal muscle mass relative to body fat percentage have a protective effect against the incidence of high-risk cardiovascular diseases in obese males13. These results suggest that building muscle mass while reducing body fat may improve outcomes and prevent the incidence of cardiovascular issues.
Muscle Mass and Weight Management
Muscle and Weight
Heightened body weight is linked to various negative health outcomes, but body composition also plays an essential role14. The abundance and density of muscle tissue relative to overall body weight have important implications for metabolism and our health more broadly. As we have touched upon, muscle tissue consumes a lot of energy even when at rest and is also denser than adipose (fat) tissue, contributing more weight per volume15. Additionally, skeletal muscle releases special proteins called myokines that help it communicate with other parts of the body, support energy use, and maintain healthy metabolism16. Therefore, muscle mass plays a vital and complex role in long-term weight stability.
Muscle Mass and Body Composition
The body areas where we store and burn fat are influenced by many factors, including hormones and genetic factors19. Targeted fat loss through specific exercises remains a controversial topic17,18, but building muscle mass helps increase overall fat burning over time. Consistent effort can lead to a safe and gradual reduction in adipose tissue across various areas of the body and improved overall health.
How to Calculate Muscle Mass
The most accurate measures of muscle mass include bioelectrical impedance analysis (BIA), magnetic resonance imaging (MRI), and dual-energy x-ray absorptiometry (DEXA) scans. BIA uses a small electrical current to estimate muscle and fat levels and is quick and easy to use at home20. MRI uses strong magnets and radio waves to provide detailed images of muscles and adipose tissue21. DEXA scans measure bone density and body composition, including muscle mass, and are commonly used for clinical and research purposes22.
It can be difficult to accurately track muscle growth at home. Increased body weight doesn’t specifically indicate muscle growth, even with an adjusted diet and exercise. However, home weighing scales that use BIA may help give an indication. Taking progress pictures and measurements can help track progress in addition to improvements in exercise performance.
Preserving and Gaining Muscle Mass
Preserving Muscle Mass
There are practical steps we can take to help maintain muscle mass. Diet plays an important role, with protein being an essential building block for muscle tissue. It’s important to discuss your protein requirements with a healthcare professional before making changes. Resistance training, including bodyweight exercises, resistance bands, or lightweight dumbbells, can also help maintain and build muscle and can be easily performed at home with minimal equipment requirements23.
How to Gain Muscle Mass
It’s crucial to devise your muscle-building routine with a qualified professional. What follows is a generic routine to give you an idea of what may be involved.
Aim for 2-3 weekly sessions, focusing on major muscle groups using bodyweight exercises, resistance bands, or light weights. Include exercises like squats, push-ups, and rows if possible. Progressive overload is key, which means gradually increasing weight, resistance, or repetitions as you get stronger. For example, if squats become easy, add weights or increase reps. Recovery is equally important. Allow 48 hours of rest between sessions for the same muscle group and get adequate sleep to aid muscle repair. Starting slowly is crucial, as an injury will hinder your progress far more than beginning with exercises that feel "too easy." Talk to your doctor about high-intensity interval training if you feel you need more of a challenge.
Maintaining a balanced diet while taking on a new health routine is important. Different macronutrients like protein, fats, and carbohydrates have different calorie contents and affect our bodies in different ways24. Consulting with a professional nutritionist or dietician can help you understand this balance better and fine-tune your diet to suit your specific needs. Consuming sufficient protein is important for muscle maintenance and growth, especially after exercise25.
Summary: Muscle Volume and Health Risks: What You Need to Know
Muscle mass is a critical factor in preventing chronic diseases, improving metabolic health, and enhancing quality of life. Strong muscles help regulate body weight, support heart health, and may even reduce the risk of cognitive decline and cancer. Taking proactive steps to maintain and build muscle through proper nutrition, strength training, and recovery is essential for long-term health and vitality.
If you’re ready to take charge of your health, consider Ezra's Blueprint Scan, our most advanced longevity scan that covers the head, neck, lungs, heart, abdomen, pelvis, spine, hips, and knees. It includes AI-powered assessments for body composition, MS, dementia, brain age, aneurysms, and coronary plaque (CAC). Understand your muscle mass, assess health risks, and create a tailored plan for a healthier future.
