Why muscle mass is crucial for your lifespan and tips for maintaining it

Why are some people still fit and vital in old age, while others struggle with health problems? Muscle mass is a decisive factor. Because it plays a central role in our health and lifespan. Muscles are not only the key to physical strength, but also to a long and healthy life. Let’s discover together why muscle mass is so important and how you can maintain it effectively.

The importance of muscle mass for a long life

Muscle mass is far more than just a sign of strength and fitness. It is an essential part of our body that significantly influences our health and quality of life. As we age, muscle mass begins to decline, a condition known as sarcopenia. This decrease can lead to a variety of health problems, including an increased risk of falls, reduced mobility and even a shorter lifespan. People with lower muscle mass have a higher risk of dying prematurely. Therefore, it is crucial to maintain muscle mass in order to live a long and healthy life.

How muscle mass affects your health

The effects of muscle mass on our health are profound. It not only supports our ability to move, but also plays an important role in our metabolism. Muscles are actively involved in regulating blood sugar levels, which can reduce the risk of diabetes. In addition, well-developed muscles help to reduce body fat and increase overall energy levels. But the benefits go even further: increased muscle mass can also reduce the risk of cardiovascular disease and improve overall quality of life.

The role of myokines and immune function

Our muscles are true marvels of nature. They produce special messenger substances called myokines, which play a crucial role in regulating our immune system. Myokines help to reduce inflammation and strengthen the immune system, which can reduce the risk of chronic diseases such as diabetes and cancer. By exercising regularly and maintaining muscle mass, we promote the production of these valuable substances and thus support our health in many ways.

Muscles as protection against chronic diseases

Research shows that well-developed muscles act as a protective shield against numerous chronic diseases. A strong muscular corset can significantly reduce the risk of heart attacks and strokes. Just 30 minutes of strength training per week can make a remarkable difference. Muscles help to regulate blood pressure and improve insulin sensitivity, which reduces the risk of type 2 diabetes. Muscles are therefore not only important for athletes, but for anyone who wants to maintain their health in the long term.

Set yourself realistic goals to maintain or increase your muscle mass. Start with small steps and slowly increase the intensity and frequency of your training. This helps to avoid injuries and maintain motivation.

Three effective ways to maintain muscle mass

Now that we have recognized the importance of muscle mass for our lifespan, the question is: how can we effectively preserve it? There are three main approaches you can incorporate into your daily routine to maintain and even increase your muscle mass. These include strength training, a protein-rich diet and adequate sleep. Let’s take a closer look at these methods.

1. strength training as the key to muscle strengthening

Strength training is the most effective way to build and maintain muscle mass. It not only helps to strengthen muscles, but also improves bone density and overall physical performance. Targeted training damages muscle fibers, which then regenerate stronger and more resilient. This is the key to muscle hypertrophy, i.e. muscle growth. A well-structured strength training program should include exercises that target all major muscle groups. This includes exercises such as squats, bench presses and deadlifts. These basic exercises activate several muscles simultaneously and thus promote effective training. Both beginners and advanced athletes can benefit from a well-planned strength training program.

The 5 best exercises for at home and in the gym

Deadlift or deadlift

The deadlift is one of the most basic and effective full-body exercises in strength training. It involves lifting a barbell from the floor to the hips, engaging the entire musculoskeletal system, especially the back, leg and gluteal muscles. Not only does it work more muscles (both upper and lower body) than any other exercise, but it also significantly improves your posture by strengthening your glutes, back muscles and core. In addition, the deadlift has tremendous functional benefits as it increases grip strength, reduces back pain from everyday activities and also strengthens the cardiovascular system due to the intensity of the deadlift. Another benefit of the deadlift in your training program is that it makes everyday tasks such as lifting objects or climbing stairs much easier.

Squats or knee bends

After the deadlift, the squat is the most anabolic (muscle-building) exercise. It stimulates the entire lower body muscles, such as quadriceps, thighs, calves, glutes, etc., and also strengthens the core and upper back. In addition, much of your upper body benefits from squats, especially when you learn to squat with heavier weights, as these secondary muscle groups such as your back, shoulders and arms help you stay safe, stable, upright and in proper form while performing the movement.

Bench Press or bench press

The bench press, known to many as the holy grail of upper body training for muscle building, as it mainly focuses on the chest muscles. However, bench presses also work the shoulders and triceps. As a result, it leads to a strong and defined upper body. Regular training can increase overall pressing strength, which is not only beneficial for other exercises, but also in everyday life. Correct execution requires stable core muscles, which means the bench press also strengthens the core muscles. The exercise is also versatile, as it can be adapted to different training goals with variations such as incline bench presses or dumbbell presses. When it comes to upper body exercises, it really is second to none.

Pendlay Row

The Pendlay Row is an effective exercise for strengthening the upper back and core muscles. Compared to conventional rowing exercises, the barbell is fully lowered to the floor with each repetition, which requires an explosive pulling movement and promotes strength development. This exercise helps to increase maximum back strength and explosiveness when deadlifting. In addition, the Pendlay Row engages the hamstrings, glutes, core and lower back to keep you in a good position and resist the momentum of the bar during the row. The pendlay rowing movement is primarily known as an exercise for strength athletes, where the bar is heavier and the repetitions are lower than originally intended. However, due to the complex nature of the exercise and the many additional muscle groups engaged, it is an excellent and efficient addition to your muscle building workout, even with moderate to high repetitions. Planks Planks are an isometric exercise that primarily strengthens the core muscles. Planks are performed by leaning on your forearms and toes while keeping your body in a straight line, similar to a push-up position. The abdominal muscles, lower back, shoulders and buttocks are tensed to stabilize the position. This exercise not only improves core strength, but also promotes overall body stability and posture. Regular plank training can strengthen body control and endurance, which has a positive effect on performance in other sporting activities and everyday movements. These exercises are perfect for muscle building workout programs. No matter how far you’ve come on your fitness journey, whether you’re building a beginner workout or want to build muscle at a professional level, these basic routines can be implemented and adapted to give you the results you want. Want to build more than just muscle? Then check out our guide on how to develop a balanced training program!

How often and how intensively should you train?

The frequency and intensity of your training will depend on your individual goals and fitness level. In general, it is recommended to perform strength training at least two to three times a week to maintain muscle mass. Each training session should last around 45 minutes to an hour and include both strength and endurance exercises. For beginners, it may be useful to start with lighter weights and higher repetitions to learn the correct technique. Advanced exercisers can gradually increase the weight and increase the intensity to continue making progress. It is important to give the body enough time to recover in order to avoid overtraining.

Make sure you give your body enough rest after training. Regeneration is an essential part of muscle building. Plan at least one rest day a week and make sure you get enough sleep to support muscle repair.

2. the importance of a protein-rich diet

A protein-rich diet is essential to maintain and promote muscle mass. Proteins are the building blocks of muscle and play a key role in the repair and growth of muscle tissue. Adequate protein intake not only helps to build muscle, but also supports general health and the immune system. To maintain muscle mass, you should make sure you consume enough protein every day. The recommended amount is around 1.2 to 2.0 grams of protein per kilogram of body weight, depending on your activity level and goals. This amount can be achieved through a balanced diet with protein-rich foods.

The best sources of protein for muscle mass & growth

There are many excellent sources of protein that you can incorporate into your diet to support your muscle mass. These include:

• Meat and poultry: Beef, chicken and turkey are rich in high-quality protein.
• Fish: Salmon, tuna and mackerel provide valuable omega-3 fatty acids and proteins.
• Dairy products: Curd cheese, yogurt and cheese are excellent sources of protein.
• Plant sources: Lentils, chickpeas, quinoa and tofu are ideal for vegetarians and vegans.
• Eggs: A versatile and inexpensive source of protein.
• Protein powder: Pay attention to the quality here. Many protein powders contain far too much sugar!

3. the role of sleep for your muscle mass

Often overlooked, but just as important as training and nutrition, is sleep. During sleep, the body regenerates and the muscles repair themselves. A lack of sleep can lead to reduced muscle mass and poorer performance. It is therefore crucial to ensure good quality sleep. Studies show that people with poor quality sleep have a higher risk of muscle loss. This is because the body produces growth hormones during sleep, which are essential for muscle regeneration. A healthy sleep cycle not only supports physical health, but also mental health.

How sleep quality affects your muscle health

The quality of your sleep has a direct impact on your muscle health. Restful sleep promotes the production of growth hormones, which are crucial for repairing and building muscle tissue. Poor sleep, on the other hand, can impair muscle recovery and lead to an increased risk of injury and muscle breakdown. It is important to ensure adequate sleep duration and quality to promote muscle health. Ideally, adults should sleep seven to nine hours per night. A regular sleep routine can help improve sleep quality and maintain muscle mass.

Strategies for better sleep and regeneration

To improve your sleep quality, you should develop a relaxing evening routine. Avoid screens and bright lights for at least an hour before bedtime. Instead, read a book or listen to soothing music to calm your mind. Make sure your bedroom is cool, dark and quiet to create an optimal sleeping environment. You should also avoid caffeine and heavy meals in the evening.

The bottom line: strong muscles, strong life!

The importance of muscle mass for our lifespan and health cannot be overemphasized. Through strength training, a balanced diet and sufficient sleep, you can maintain and even increase muscle mass at any age. These measures not only contribute to your better physical fitness, but also improve your overall quality of life and prolong your life. Or to put it briefly:

Muscles keep you young!