Little Gems
- Muscle, strength and VO2 max are the strongest predictors of longevity
- Grip strength can determine lifespan and risk of disease, especially in older adults
- It’s your best bet for moving well, aging strong and truly living to enjoy life as you age
Let's Kick Things Off
If you’re thinking longevity is all about green juices, 2 hours of daily cardio and meditation retreats, you’re only seeing part of the picture.
Yes, those things can help. But what if I told you the strongest links to a longer, healthier life is….. MUSCLE. Strong, functional muscle you earn through resistance training.
It’s not just gym junkies claiming this. Leaders in the health and human optimisation world, like Dr. Peter Attia and Dr. Andy Galpin, are yelling it from the roof tops (or every podcast they are on at least).
According to these experts, muscle, strength and our VO2 max are the strongest predictors of poor health and early death as we age. Dr. Peter Attia calls strength-to-weight ratio one of the most valuable metrics of your quality of life as you age.
The Science Is Clear
A 2018 study published in the British Journal of Sports Medicine found that higher levels of muscular strength were significantly associated with lower all-cause mortality, even when taking into account cardiorespiratory health and body fat percentage.
Another study published in 2022 in the Journal of Cachexia, Sarcopenia and Muscle, linked grip strength with longer lifespan and reduced risk of disease, especially in older adults.
Here’s Why It Matters
- Muscle helps protect your bones from fractures
- It helps regulate blood sugar and insulin
- Muscle acts as a metabolic reservoir during illness and injury
- Leg muscle and strength directly support stability and balance, helping to prevent falls as we age
- Critical for independence and mobility
In an interview with Dr. Attia, Dr. Andy Galpin states that training for performance as we age is not just possible, it’s essential. Maintaining strength and muscle mass through resistance training is arguably more important than ever past age 40.
(If you are curious, check out their podcast: The Drive with Peter Attia, Episode #204: “Training for Longevity” with Dr. Andy Galpin)
You don’t need to train 6 days a week, or lift extremely heavy all the time, but you do need to challenge your muscles consistently. That could look like:
- Full-body strength session 3-4 times per week
- Mastering bodyweight movements before adding weight
- Increasing your range of motion and prioritising exceptional form
- Tracking progression of your sets, reps or strength over time
Think of it as an investment on your future. Remind yourself resistance training is like a health insurance policy that has a high probability of actually benefiting you in more ways than one.
The Wrap Up
Resistance training isn’t just for the young and athletic. It isn’t just about how your body looks, either. It’s your best bet for moving well, aging strong and truly living to enjoy life as you age. The goal is to stay capable, mobile and resilient.
Next time you’re wondering whether it’s worth showing up to the gym, investing in a personal trainer and staying active, think about who you want to be in 20, 30, 40 years. Then train for that person.
Your future self will thank you for it.
Yours in good health,
Nick
