Do muscles determine how we age?

For a long time, endurance training was considered the key factor for a long and healthy life. Nutrition, sleep, and physical activity were at the center of most recommendations. But research increasingly shows that another factor is at least just as important: muscle.

A meta-analysis published in the British Journal of Sports Medicine (2022) found that regular strength training is associated with a significantly reduced risk of mortality. Notably, even moderate amounts of training can have a measurable impact on long-term health.

These findings are changing how we think about aging, suggesting that muscle strength and mass are not just about fitness—they are central factors in the aging process itself.

Muscle as an active factor in aging

Muscle is far more than a mechanical system for movement. It is involved in key processes that become increasingly important with age, including:

• Energy metabolism
• Regulation of inflammation
• Blood sugar stability
• Brain function

At the same time, aging is often accompanied by a gradual loss of muscle mass—affecting precisely these systems.

Why muscle loss accelerates aging

From around the age of 35, the body begins to lose muscle mass progressively. This process—known as sarcopenia—develops slowly and often goes unnoticed for years. Research published in Nature Aging (2023) shows that this loss is closely linked to a higher risk of metabolic diseases, reduced mobility, and functional decline.

Strength training as stimulus

Strength training directly addresses this issue. Through systematic physiological load, the body receives signals to adapt. Muscle tissue is preserved and can be rebuilt—even later in life.

During training, muscles release signaling molecules known as myokines, which have an effect beyond the muscle itself:

• Influence inflammatory processes
• Improve glucose and fat metabolism
• Interact with the nervous system

What current research shows

A systematic review in the British Journal of Sports Medicine reports:

• 2–3 strength training sessions per week are sufficient
• Reduced risk of cardiovascular disease
• Significant reduction in overall mortality

The key factor is not maximum intensity, but regular repetition.

The brain also responds to strength training

In addition to physical benefits, the brain also adapts. Regular training increases the release of BDNF (brain-derived neurotrophic factor), which plays a key role in neuroplasticity.

• Improved concentration
• Better memory performance
• Greater mental resilience

Starting strength training later in life still pays off

Importantly, even individuals who begin strength training at an older age benefit significantly. A randomized study in the Journal of the American Medical Directors Association (2022) found that participants over 70 achieved measurable improvements in strength, stability, and functional capacity.

Consistency is the key

It’s not individual workouts that matter most, but their regular repetition. Long-term adaptations can only be achieved with consistency.

• Maintain independence
• Stable physical performance
• Reduced risk of functional limitations

Conclusion

How we age is not determined solely by genetics. A large part of it is shaped by our lifestyle—and muscle strength plays a central role in this. In combination with other key factors for a healthy life, starting strength training— even in older age—not only reduces the increased risks associated with aging (e.g., cardiovascular disease) but also leads to an overall reduction in mortality.

But be careful: strength training takes practice. Especially in the beginning, guidance from a professional trainer is essential. Only after you’ve mastered the movements and can perform the exercises with ease should you start increasing the weight. This ensures maximum health benefits and helps prevent injuries. We hope you enjoy it.

Sources

British Journal of Sports Medicine (2022): Association of muscle-strengthening activities with mortality and disease risk

Nature Aging (2023): Muscle mass, aging and metabolic health

Journal of the American Medical Directors Association (2022): Resistance training in older adults and functional outcomes

Pedersen & Febbraio (2012): Muscles, exercise and myokines (Physiological Reviews)