Why Muscle Mass Might Be Your Best Health Insurance Policy

My client EC didn't come to me wanting to become a bodybuilder.

She wanted to feel better. Learn about nutrition. Maybe get a bit more "toned."

What she didn't expect was the energy surge. The power she felt picking up her kids. The way everyday tasks became... easier.

"I didn't realise resistance training would do this," she told me.

Here's the thing: we all know exercise is good for us. But when I talk about health, I'm talking about the whole picture. Nutrition. Sleep. Stress. Movement.

Today, I want to dig into one specific word we throw around too casually: exercise.

More specifically, I want to talk about muscle.

Not because it makes you look good (though it does). But because the science on what muscle does for your health is frankly staggering.

The Science of Muscle: It's Not Just About Looking Good

Let me be clear: all exercise is beneficial.

Going for a walk? Great for you. Swimming? Brilliant. Playing football with your kids? Fantastic.

But resistance training—the kind that builds and maintains muscle—does something extra.

And I'm not talking about vanity metrics. I'm talking about living longer and staying healthier whilst you do it.

A 2023 meta-analysis looked at 49 prospective studies. The findings? An inverse association between muscle mass and death from all causes.

That means more muscle, less death. From everything.

Cardiovascular disease. Cancer. Respiratory disease. The works.

People with muscle wasting? Higher risk across the board.

Let's break down exactly what having more muscle does for you:

1. You're Less Likely to Die

Blunt, I know. But accurate.

The evidence shows greater muscle mass is associated with lower mortality risk from the big killers: heart disease, cancer, respiratory illness.

Your muscles aren't just for lifting heavy things. They're metabolically active tissue that literally keeps you alive.

2. Your Metabolism Actually Works Properly

Skeletal muscle is a glucose disposal unit.

It takes up glucose from your blood, stores it, and uses it. It also handles amino acid metabolism.

More muscle equals better glucose regulation and insulin sensitivity.

Translation: your body can actually handle the food you eat.

3. You're Protected Against Type 2 Diabetes

People with greater muscle mass are significantly less prone to insulin resistance.

Insulin resistance is the central feature of type 2 diabetes and other metabolic diseases.

Your muscles are literally pulling glucose out of your bloodstream and putting it to work.

4. You Bounce Back from Illness Faster

Skeletal muscle serves as an amino acid reservoir.

When you're sick or stressed, your body raids this reservoir to support immune function and protein production.

More muscle means more reserves. More resilience.

EC mentioned she'd been ill recently but recovered faster than usual. This is likely why.

5. Your Handgrip Tells a Story

Here's something practical: handgrip strength can be used as a screening tool for disease risk.

It's positively correlated with muscle mass and inversely correlated with various diseases and mortality risk.

Weak grip? Red flag for metabolic health issues.

Strong grip? You're probably doing alright.

6. It's a General Health Indicator

Multiple meta-analyses and datasets like the UK Biobank show the same thing over and over:

Higher muscle mass and strength equal improved health outcomes across the board.

Reduced obesity. Less diabetes. Fewer cardiovascular and respiratory events.

It's not one thing. It's everything.

7. You Actually Function Better

This one seems obvious, but it matters.

Higher muscle mass means better body composition, better physical strength, reduced risk of falls.

You're not just healthier on paper. You're more capable in life.

EC didn't expect resistance training to make her more "powerful in everyday life." But that's exactly what happened.

Now, I need to mention something anecdotal because everyone who trains will tell you this: you'll have more energy.

The science isn't quite there yet on this one. But ask anyone who lifts consistently and they'll swear by it.

Except the day after leg day when you have severe DOMS. Then you just want to sleep.

But it's totally worth it.

Understanding %1RM: A Metric Worth Knowing

Most exercise metrics are simple: weight, reps, sets.

You're lifting 60kg for 8 reps across 3 sets. Easy.

But there's another metric most of you won't know: %1RM.

This stands for "percentage of one-rep max."

Your 1RM is the maximum weight you can lift for a single repetition of an exercise. Your absolute max.

The %1RM tells you what percentage of that max you're working at.

Let's say your 1RM on the bench press is 100kg.

If you're lifting 80kg, you're working at 80% of your 1RM.

Why does this matter?

Because different percentage ranges produce different adaptations:

• 85-100% of 1RM builds maximum strength (1-5 reps)

• 67-85% of 1RM builds both strength and size (6-12 reps)

• 50-67% of 1RM builds muscular endurance (12-20+ reps)

Understanding this helps you programme your training intelligently.

Want to get stronger? Work closer to your 1RM.

Want to build muscle size? Hit that 6-12 rep range at 67-85%.

Want endurance? Go lighter and do more reps.

The %1RM gives you a framework for progression that's based on your individual capacity, not arbitrary numbers.

Where to Start

Start lifting weights.

Once a week is better than none. Twice is better than once. Three times is better than two.

You don't need a fancy gym. You need resistance and progressive overload.

That can be bodyweight exercises, resistance bands, or actual weights.

The key is consistency and gradually increasing the challenge.

The Bottom Line

Look, I'm not saying cardio is useless. It's not.

But if you're only doing one type of exercise, resistance training gives you more bang for your metabolic buck.

More muscle. Better glucose control. Longer life. More resilience.

And the energy thing. Trust me on that one.

The evidence is clear: muscle mass isn't just about aesthetics. It's about living a longer, healthier, more capable life.

If you're serious about gaining muscle and improving your metabolic health, get in touch. I work with busy executives and parents who want evidence-based coaching without the BS.