When people think of muscle, they often associate it with athletes and bodybuilders lifting heavy weights at the gym. However, research over recent decades has shifted the conversation around muscle mass. In fact, building muscle mass has become a top recommendation for adults of any age looking to support a healthier lifestyle and improve quality of life. From increasing strength and agility to reducing risk of chronic disease, building muscle is something that can benefit everyone. According to fitness experts, here are seven benefits of building more muscle mass.
The most obvious benefit to building muscle is increased strength—but it goes beyond lifting heavier in the gym. “When you build muscle, you get stronger. But this isn’t just about deadlifting a car or showing off at the beach. It’s about making everyday life easier, carrying groceries without breaking a sweat, lifting your kid without pulling your back or moving furniture without calling three friends for backup. Strength is the freedom to live life on your terms,” says Anthony Moreno, CPT.
Having strong muscles is essential for proper and safe movement. For example, strong glutes, hamstrings and core muscles help to offload stress from your lower back when lifting boxes or even a heavy cooler into your car. Further, your muscles play a key role in joint stability, supporting safe movement patterns and reducing the risk of weakness or injury. “Gaining muscle mass contributes to joint stability, postural integrity, injury prevention and even longevity by preserving functional independence,” adds Brian Betancourta clinical exercise physiologist.
Just remember: If you’re new to strength training, it’s important to prioritize good form and take a gradual approach. Your body needs time to adapt, build muscle and gain strength. Pushing too hard or compromising your form can increase your risk of injury and ultimately hinder your progress.
After eating, up to 80% of blood glucose (sugar) is absorbed by your muscles, making muscle mass key for blood sugar management. Skeletal muscle is a primary site for glucose uptake and plays a key role in blood sugar regulation. More muscle means more insulin-sensitive cells available to remove glucose from your bloodstream, helping to lower blood sugar levels efficiently.
Additionally, muscle tissue can absorb glucose without insulin, especially during and after exercise. Together, these factors help to maintain healthy blood sugar levels, reduce your risk of type 2 diabetes and support better management in people with diabetes.
While muscles are important for movement, they also function as a key metabolic organ. Greater muscle mass is associated with a higher resting metabolic rate (RMR), which is the number of calories your body burns at rest. Although estimates vary, it’s thought that one pound of muscle burns around 6–7 calories per day, compared to 1–2 calories per day for every pound of fat. In addition, your body’s metabolic rate can remain elevated up to 48 hours—and in some cases, up to 72 hours—after strength training. These prolonged effects may help you burn more calories over time.
However, the most significant benefit is improved metabolic flexibility, which allows your body to use energy more efficiently. “Having more muscle improves metabolic flexibility—your body’s ability to switch between burning carbs and fat, which helps stabilize energy and support sustainable weight management,” adds Hiral Jain Suranaa physical therapist.
This is due to several physiological adaptations that occur with increased muscle mass, including a rise in insulin receptors, mitochondria, glucose transporters (such as GLUT4) and improved hormone regulation. These changes enhance your body’s ability to efficiently use different fuel sources, such as glucose and fat and support overall metabolic health.
“Another unspoken benefit is self-belief and self-trust. The process of gaining more muscle is more than just physical, it’s mental, emotional and even spiritual. When you are able to commit to the long process of increasing muscle, you learn how to do hard things, become resilient and ultimately prove that you can show up for yourself,” says Milchu Perez, CPT.
For instance, a study in 702 men and women, ages 20 to 40, found that those who participated in regular exercise—including strength training—reported greater levels of self-efficacy, self-esteem and body awareness. A similar study in 215 older adults found comparable results, suggesting the benefits of exercise extend to people across all age groups.
“When you feel stronger physically, you feel stronger mentally. I’ve had clients tell me that lifting weights helped them through depression, anxiety or major life transitions. There’s something incredibly empowering about seeing yourself progress in the gym—and that mindset carries over into other areas of life,” adds Eddie Lester, CPT.
Finally, while appearing leaner may not be a goal for everyone, building muscle mass can help achieve this, leading to feeling more comfortable in one’s clothing, which can also help boost confidence.
Muscle mass is closely linked to greater bone mineral density—the amount of minerals in your bones—which is an important indicator of overall bone health. Strong bones help to reduce your risk of bone- conditions such as osteoporosis and osteopenia, which occur when bones weaken and lose mineral density. “Building muscle puts healthy stress on bones, improving their density and reducing the risk of osteoporosis. It also helps stabilize joints, lowers injury risk and can ease pain from conditions like arthritis,” says Surana.
It’s important to remember that your muscles don’t work in isolation—they’re part of a larger, interconnected system that includes bones, ligaments, tendons, joints and other tissues essential for movement.
Building and maintaining muscle mass is strongly linked to increased healthspan, which is the number of years you live in good health. “Muscle is essential for aging well and living a long, vibrant life. As we grow older, our quality of life is directly tied to our muscle health. More muscle means greater strength, stability and mobility and reducing the risk of falls, fragility and injury. It also boosts your ability to recover, fight off illness, support brain function and guard against chronic disease,” says Keri Howell, NASM-CPT, ACE-CPT.
During critical illness, greater muscle mass is also associated with higher odds of survival and quality of life after recovery, highlighting the importance of muscle building and maintenance.
Moreno adds, “As you age, you naturally lose muscle, unless you fight back. Muscle mass is one of the biggest predictors of long-term health and independence. Want to stay active in your 60s, 70s and beyond? Want to keep climbing stairs, going on hikes or getting off the toilet without assistance? Build muscle now.”
Building muscle is beneficial regardless of your age. Here are some tips to do so:
7-Day Meal Plan to Gain More Muscle, Created by a Dietitian
Building and maintaining muscle benefits people of every age. Muscle mass helps keep you strong, lowers your risk of injury, helps prevent and manage chronic diseases, supports a healthy body composition, supports healthy aging and boosts confidence. If you’re looking to improve your health, building muscle is one of the best steps you can take.
