Maintain and develop muscle mass through physical strengthening (such as weight training) throughout one's life, particularly after age 30 and 50, to live longer, preserve independence, and boost overall vitality.

noli's read

This message is scientifically very sound and aligns perfectly with recent data on longevity in good health. A meta-analysis of prospective cohorts published in PLOS One (Wang et al., 2023) confirms that a low muscle mass index is directly linked to a higher risk of early mortality in adults. Furthermore, another meta-analysis published in the British Journal of Sports Medicine shows that just 30 to 60 minutes of strengthening per week significantly reduces this risk. The protective effect on bone density and the prevention of physical frailty are also validated by a systematic review from Sports Medicine (2022), which highlights the value of progressive resistance exercises (such as squats). The claim that muscles burn significantly more calories at rest is, however, slightly overestimated in the wellness world: while muscle tissue is active, the actual metabolic increase remains quite modest on a daily basis. Finally, the idea that a muscular body protects against common minor infections lacks direct evidence, even if muscle mass constitutes a formidable protein reserve for the body in cases of intense physical recovery.

the sources

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