As discussions about longevity and biohacking gain popularity, evidence indicates that one of the most beneficial actions for your health doesn’t involve taking a pill or using a powder. The key to longevity is actually much simpler, and it’s something that you can’t buy: muscle mass.

In fact, as you age, muscle becomes increasingly important. Adequate muscle mass can help to preserve mobility and hormone health, improve metabolic health, increase bone density, prevent falls, and enhance the likelihood of recovery for older adults who have fallen. Additionally, muscle strength (or lack thereof) has been linked to all-cause mortality in adults without health conditions. 🫢

You might be reading this and thinking, “That’s all well and good, but I haven’t picked up a dumbbell since I was in high school gym class.” Or perhaps you’ve never tried weightlifting. So the question arises: is it ever too late to start building muscle?

It’s often said that building muscle as you age is more challenging, and this is indeed true. However, it’s not impossible, and you can still make significant progress by training consistently as an older adult (see the study below). ⬇️

Breaking down the study

In a 2024 randomized control trial (RCT), researchers took 369 older men and women (ages 64-75) and measured muscle strength and body composition strength training for several years. The participants were split up into three groups:

1. Heavy resistance training (3 sets of 6-12 repetitions at 70%–85% of their one-repetition maximum 1RM)
   1. This group completed a monitored full-body workout program at a commercial gym three times per week. Weight machines were used as a part of their program.
2. Moderate resistance training (3 sets of 10–18 repetitions at 50%–60% of their 1RM)
   1. This group performed circuit-style training with their body weight and resistance bands three times per week. The type of exercises they performed were similar to the heavy resistance training group.
3. Non-resistance training
   1. This group was told to continue their usual activity level but wasn’t given any guidelines on exercise or diet.

They followed the participants for four years and measured the outcomes in years 1, 2, and year 4.

Note: The participants only had to complete the assigned intervention (workout program) for one year, but their muscle strength and other outcomes were measured again in years two and four. However, 82% of the participants stuck with resistance training even after the first year, and they averaged 10,000 steps per day. So, these adults stayed active in the years following the initial intervention.

The results of the study

The findings of this study are really encouraging. After just one year of heavy resistance training, researchers found that the participant’s leg strength and lean muscle mass increased and remained unchanged after four years. 🤯 Comparatively, these markers decreased in the moderate and non-resistance training groups after four years.

Interestingly, they also measured visceral fat levels in the three groups, and they found that visceral fat levels remained unchanged in the heavy and moderate resistance training groups and increased in the non-resistance training group after four years.

What does this mean for you?

This study emphasizes the long-lasting, protective effects of building muscle  mass. Even better, the results of this study show that a year of consistent, heavy resistance training can maintain muscle mass for three years after the training period (considering you stay moderately active).

This demonstrates that building muscle is truly a long-term investment, and building lean mass will provide benefits for many years to come. The findings of this study can also serve as motivation for adults who don’t have much experience with resistance training, as this study shows you can still build and maintain muscle even in your later years.