Why Building Muscle is One of the Most Important Things You Can Do for Your Health
If there’s one thing I keep banging on about to my patients, it’s this: build muscle. Not to look like a bodybuilder. Not for vanity. But because skeletal muscle mass is one of the most powerful predictors of long-term health outcomes - across nearly every domain.
Recently I listened to a brilliant podcast with Dr Layne Norton on why building muscle should be a priority for everyone, especially as we age. You can check this out here. Here’s what I took away from it, plus some insights I’ve gained over the years treating people with chronic pain and physical limitations.
Muscle is the Organ of Longevity
We used to think of muscle as a "nice-to-have", now we know it’s an organ of metabolic health. Increased lean mass isn’t just for vanity, it extends your life. Studies show that higher lean mass is associated with:
Reduced risk of all-cause mortality
Improved insulin sensitivity
Lower rates of cardiovascular disease
Fewer falls and fractures
Reduced risk of cancer recurrence and death
Better immune function and tolerance of illness
Lower risk of cognitive decline
Reduced risk of dementia and Alzheimer's
And that’s just the beginning.
*to see a list of these studies see here.
Resistance Training: The Best Tool We Have
Muscle doesn’t stick around by accident. After our 30s, we start to lose it (a process called sarcopenia), which is linked to frailty, falls, increased fracture risk and chronic disease.
The antidote? Progressive resistance training.
Not walking. Not yoga. Not Pilates. They all have benefits — but none challenge the muscular system like lifting weights does.
Even two sessions per week of well-structured resistance training can:
Improve body composition and prevent fat regain after weight loss
Improve insulin sensitivity and metabolic function
Reduce inflammation and oxidative stress
Lower LDL cholesterol and improve blood lipid profiles
Support bone density and joint stability
Improve mental health, mood, and cognitive function
It’s not just about what you gain, it’s what you protect.
Muscle Mass and Chronic Disease Risk
Here’s what really blew my mind:
People with low muscle mass are at a 70% increased risk of dying from cancer, and up to 300% increased risk in colorectal cancer. 1, 2, 3
Increased muscle mass improves tolerance to chemotherapy and reduces treatment complications
Muscle is a reservoir of amino acids the body can draw on during illness or trauma
Patients with more lean mass have better ICU outcomes and lower risk of death from sepsis or infection
In other words: your muscles are your body’s emergency savings account.
Better Muscle = Better Brain
Muscle mass isn’t just protective for the body — it protects your mind too:
Sarcopenia increases dementia and Alzheimer’s risk by 68–200%
Low muscle mass is linked with higher risk of anxiety, depression, bipolar disorder, and schizophrenia
Resistance training has been shown to drastically reduce symptoms of depression
It’s not just that exercise “makes you feel better” - it’s that muscle tissue itself is metabolically active, producing anti-inflammatory compounds and myokines that influence brain health.
Quality of Life in Later Life
Layne Norton is known for his blunt comments but this quote from the podcast stuck with me:
“When you’re older, you will have pain no matter what. You can be weak and have pain, or you can be strong and have pain. The choice is yours.”
Building muscle means:
Less chronic pain
Better joint stability
Improved mobility and independence
Lower risk of hospitalisation or injury after illness or surgery
You might not be able to stop aging - but you can change how you age.
Final Thoughts
If I could get every patient to commit to one thing (especially my patients with chronic pain), it would be some form of resistance training twice a week.
It’s not just good for your back. It’s not just for aesthetics. It’s a long-term investment in your physical and mental resilience.
If you don’t know where to start, get in touch. I’m happy to help you figure out a safe, simple plan to start building muscle and feeling better.