Why Building Muscle Is Important at Every Age: 7 Benefits You Need to Know

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When the average person hears "muscle," he or she thinks of bodybuilders posing in the gym or athletes pushing through heavy training sessions. But the history of muscle health has changed—and it's no longer just for the fitness enthusiast.

In the last couple of decades, science has made it painfully obvious: building muscle mass isn't solely about appearance or sports performance. It's now understood to be one of the most crucial tools for sustaining long-term health no matter your age or level of fitness. From making mobility a breeze to protecting against chronic disease, muscle mass is the key to overall health.

Whether you're 20 or 70, here are seven key benefits of possessing and keeping muscle mass—along with plans to begin with.

1. You'll Get Stronger and More Functional in Your Daily Life

Yes, strength comes in handy in the gym—but the sorcery begins when it carries over into your daily life."When you build muscle, you get stronger. But this isn't necessarily about deadlifting a car or flexing at the beach," says certified personal trainer Anthony Moreno. 

"It's about grocery shopping without sweating, lifting your kid without aggravating your back, or rearranging furniture without calling three friends."

Simple and plain: muscle gives you the ability to live life on your own terms.

2. You'll Reduce Your Risk of Injury

Bigger muscles translate to better support for your joints, better posture, and safer movement patterns—all of which help prevent injury.

"Muscle gain stabilizes the joints, prevents injuries, and contributes to longevity through functional independence," explains clinical exercise physiologist Brian Betancourt.

That said, if you're just starting out with strength training, don't be in such a hurry. Prioritize proper form and allow your body to adjust. Doing too much too quickly is actually more likely to create issues than it is to solve them.

3. You'll Help Regulate Blood Sugar Better

Muscle is one of the body's main glucose-handling centers. In fact, up to 80% of the glucose you eat is taken in by your muscles.

That means the more muscle you have, the more efficiently your body will regulate blood sugar—whether you're trying to avoid type 2 diabetes or manage/maintain a diagnosis.

Plus, your muscles can absorb glucose even without insulin during and after exercise, helping to keep your blood sugar levels steady throughout the day.

4. You’ll Boost Your Metabolism

Muscle isn't just for strength—it’s a metabolic powerhouse.

Having more muscle boosts your resting metabolic rate (RMR), or the rate at which your body expends calories while at rest. Though muscle doesn't burn calories with the intensity of a blast furnace, it burns more than fat—6–7 calories per pound of muscle tissue per day, vs. only 1–2 for fat.

Better still? Following a strength training exercise, your metabolism remains in overdrive for a full 48–72 hours.

As physical therapist Hiral Jain Surana describes it, "Muscle enhances your metabolic flexibility—your capacity to alternate between burning carbs and fat for fuel—which assists in energy control and long-term weight regulation."

5. You'll Feel More Confident—Inside and Out

Building muscle is not just about the physical body—it is incredibly empowering. 

"When you set yourself to gaining muscle, you acquire discipline, grit and faith in yourself," personal trainer Milchu Perez explains. "You demonstrate to yourself that you can achieve tough things."

And science backs this up. Studies show that people who strength train report higher self-esteem, better mood, and improved body image—regardless of age.

“I’ve seen clients find strength they didn’t know they had—not just in their bodies, but in their minds,” says trainer Eddie Lester. “It helps them through tough times, and the confidence spills over into every area of life.”

6. You’ll Strengthen Your Bones, Too

Muscle and bone are a package deal. When you build muscle, you also increase bone mineral density, which is important in the prevention of osteoporosis and osteopenia.

"Strength training stresses your bones, and that's good," Surana says. "That stress signals your body to strengthen them, which can lower the risk of fracture, arthritis pain, and instability."

Consider muscle your bones' best buddy. They support and protect each other—and assist you in moving around safely.

7. You'll Age with Strength and Independence

Muscle is perhaps the greatest predictor of how we will age. Aside from lifespan, muscle drives health-span—years lived in good health.

"Your quality of life with age is tied to muscle health," says trainer Keri Howell. "The more muscle, the fewer falls, the better the mobility, the faster the recovery from sickness, and the healthier the brain."

It even raises the chances of survival when you are critically ill. Bottom line: build muscle now and remain active, capable and independent well into old age.

“Want to keep hiking, climbing stairs or even just getting off the toilet without help in your 70s?” asks Moreno. “Build muscle now.”

How to Start Building Muscle—At Any Age

Ready to reap the benefits of more muscle? Here’s how to begin:

1. Strength Train 2–3 Times a Week: Focus on major muscle groups (legs, back, chest, arms, core). Bodyweight exercises are great if you’re starting out.
2. Eat Enough Protein: 0.54–1.0 grams of protein per pound of body weight daily (1.2–2.2 g/kg/day).
3. Don't Rush: Building muscle is a slow process. Track your improvement in strength or feel—but not merely what you're seeing in the mirror.
4. Form Over Weight: Stress proper technique before increasing more reps or resistance.
5. Sleep 7–9 Hours of Sleep Each Night: Recovery is when muscle growth occurs—don't miss it.
6. Feed with Adequate Calories and Carbs: Your body requires fuel in order to build new muscle.

Last Thoughts

Muscle is more than muscle—it's strength, health, confidence, and freedom. Regardless of age or fitness level, it's never too late (or too early) to begin building it.

So grab those dumbbells, roll out the mat, or simply get your body moving. Your future self will appreciate it.