When some people think of muscles, they picture bodybuilders and may have no interest in obtaining such a look. That mentality, however, is changing as science shows that muscle is something everyone needs to pay close attention to, regardless of age. Muscle is truly becoming the new medicine that is helping people to live longer, better lives. The more people know about muscles and how to build and maintain them, the better off they will be.
“We cannot overlook the importance of our muscles,” said Jennifer Scherer, registered dietitian nutritionist, medical exercise specialist, certified personal trainer, master-level Pilates instructor and owner of Fredericksburg Fitness Studio. “They are what keep us moving, what helps us stay metabolically healthier and the driving force behind maintaining our independence as we age.”
Muscle does a lot more than simply help people get the pickle jar open. Muscles power our mobility, maintain our posture, keep us moving and so much more. We have over 600 muscles in the body that we use constantly, and keeping them strong and moving is crucial to our overall health. According to research published in the journal Comprehensive Physiology, skeletal muscle is the largest organ in the body, by mass. It is also the regulator of glucose homeostatis and is essential for metabolism.
While many people think of muscle loss as something that happens with older age, it really begins as early as age 30. Each decade, it’s estimated that most people lose 3-5% of muscle mass per year. There is another new concern lately in regard to losing muscle mass as more people take weight loss drugs, such as GLP-1. Research published in the journal Acta Diabetologica from November 2025 reports that weight reduction using GLP-1s is accompanied by a decrease in lean body mass. This muscle loss that tends to come along with using the weight loss drugs can lead to impairments in mobility and quality of life.
No matter one’s age, it’s always a good time to start focusing on building and maintaining muscle. Here are a few tips to keep in mind along the way:
- Strength train. Muscle is believed to help people live longer, so focusing on adding some strength training is crucial. According to research published in JAMA in February 2026, greater muscle strength is associated with lower mortality, and assessing strength and promoting its maintenance is instrumental for optimal aging. Aim to get in strength training exercise 2-3 days per week.
- Get enough protein. Eating enough protein is a must in order to build and maintain muscle mass. According to the National Institutes of Health, proteins are the building blocks of life. Active adults should aim to get 1.4 to 2 grams of protein per kilogram of body weight. This will help to prevent age-related muscle loss.
- Choose a program. Maintaining healthy muscle mass may look like engaging in weightlifting, but it doesn’t have to. Those who prefer to do something else can opt for other weight-bearing exercises, such as jogging, jumping rope, dancing, stair-climbing, Pilates and yoga. Finding something that is enjoyable will make it easier to stick to.
- Stay committed. Keeping at it over the long course is what leads to results. Many people start programs only to abandon them weeks or months later. Make the commitment and hold yourself accountable, and after a while, it will become a habit. People tend to feel better when they stick to a program or plan.
- Get help. It’s challenging for many people to stick to exercise programs on their own, which makes getting help a great idea. Research published in PLoS One reports that a fitness coach is a central character in an individual’s involvement with exercise, their outcomes and adherence. Working with someone like a fitness coach or trainer provides the potential to impact the person’s motivation and enjoyment, helping them to stick with the program and get more out of it.
“This is an issue that is so important to overall health that it has to be a high priority in everyone’s life,” added Scherer. “Muscle impacts everything from how we carry ourselves and what we are able to do, to our metabolism and glucose levels. We help many people make fitness and healthy eating a higher priority and lead them to success.”
For more information, Jennifer Scherer and her husband, Jeff Smith, co-host the Fitness & Finance Radio podcast. To listen to Fitness & Finance Radio, visit fitnessfinancepro.com.
