It is essential to maintain muscle mass starting at age 30 through physical activity to prevent loss of mobility and to stimulate one's metabolism thanks to this tissue, which is presented as the most energy-intensive in the body.

noli's read

The call to exercise to preserve muscle mass is based on solid scientific foundations, as the decline in mass and strength does indeed begin in one's thirties. However, observational data synthesized in 'The American Journal of Medicine' specify that this loss actually ranges between 3% and 8% per decade in its early stages, with a rate of 1% per year typically observed only after age 60. Regarding muscle resilience, multiple randomized controlled trials (RCTs) confirm that it is never too late to start, with significant strength gains measured even in octogenarians. Conversely, presenting muscle as the most energy-intensive tissue in the body at rest is a common exaggeration. A landmark study published in the 'American Journal of Clinical Nutrition' shows that at rest, skeletal muscle consumes only 13 kcal/kg/day, far behind the brain (240 kcal/kg/day) or the heart (440 kcal/kg/day). Muscle helps stabilize weight, but primarily through its total volume and physical effort, rather than its passive metabolism alone.

the sources

1. 1Wu Y, Wang W, Liu T, Zhang D 2017
2. 2Li R, Xia J, Zhang X, et al. 2018