Strength for life:

Why building muscle isn’t just about aesthetics.

Photographs: Pexels

Text: Alexandra Beck

Let’s face it - most of us associate building muscle with looking good in a swimsuit, flexing in the mirror, or maybe finally filling out that T-shirt from five summers ago. And hey, no judgment - feeling good about your body is a powerful motivator. But here’s something we don’t talk about enough: building muscle isn’t just about aesthetics - it’s about staying alive and thriving as we age.

Yes, I said it. Muscle isn’t just your body's decorative layer - it’s an essential organ of longevity.

Muscle: Your metabolic engine

Muscle is metabolically active tissue, which means the more muscle you have, the more calories your body burns, even at rest. But this isn’t just about fat loss or body composition. Research published in the American Journal of Medicine found that higher muscle mass is directly associated with lower mortality in older adults. Translation? Strong people live longer.

And that doesn’t just mean bodybuilders or professional athletes - everyday strength matters. Studies from the British Journal of Sports Medicine have shown that grip strength - a surprisingly good indicator of overall muscle health - is a strong predictor of lifespan. So yes, those deadlifts and push-ups? They’re adding years to your life.

Why does muscle become more important as we age

Around the age of 30, we start naturally losing muscle mass, up to 5% per decade if we don’t actively work to maintain it. This process, called sarcopenia, accelerates in our 50s and 60s and leads to frailty, loss of mobility, increased risk of falls, and - you guessed it - dependency. Not exactly the "graceful ageing" we all had in mind.

Building and maintaining muscle means maintaining independence. It means being able to carry groceries, chase after grandkids, and get off the floor without assistance (yes, that’s a functional fitness goal, not just a toddler skill).

"There’s something deeply empowering about discovering what you’re capable of. Lifting heavier, moving with more ease, and standing taller - these are physical changes that echo into your confidence, energy, and quality of life."

Strong is the new functional

Strength training improves bone density, balances hormones, regulates blood sugar, and supports joint health. It also helps combat the effects of menopause and andropause, life phases during which many people start feeling like their bodies have become strangers. Lifting weights can be the anchor in this storm, helping you feel grounded, powerful, and capable again.

And no, you don’t need to bench press a small car to reap the benefits. Squats, lunges, resistance bands, kettlebells - these are all tools for building strength smartly and sustainably. The key is progressive overload (doing just a bit more over time) and consistency.

But isn’t strength training just for gym rats?

Absolutely not. Strength training is for everyone. Whether you’re in your 30s and sitting too long at your desk, or in your 60s and looking to keep up your golf game, or just want to open a jar of peanut butter without a struggle, building muscle is your ticket.

And I get it - walking into a gym or picking up weights for the first time (or first time in years) can feel intimidating. But you don’t have to do it alone. A qualified coach or group can help guide you safely, keep things fun, and ensure you’re building strength, not frustration.

Muscle + Mindset = Magic

Here’s the best part: strength doesn’t just change your body - it changes how you feel about your body. There’s something deeply empowering about discovering what you’re capable of. Lifting heavier, moving with more ease, and standing taller - these are physical changes that echo into your confidence, energy, and quality of life.

So yes, aesthetics might get you started, but it’s the longevity, vitality, and independence that will keep you going.

If you’ve been stuck in a cycle of cardio-only workouts or waiting until you “feel ready” to start lifting, consider this your very clear, very friendly nudge: now is the time. Start where you are, build slowly, and remember—it’s not about perfection; it’s about progress. And honestly? There’s something pretty badass about being able to say, “I can lift that.”