The 3 Best Ways to Maintain Your Muscle Mass to Live Longer, According to Dietitians

Popeye may have gulped down cans of spinach to grow his muscles, but for us, it takes more than greens. We have over 600 muscles in our body; some work on their own, like those found in our heart and organs, while others we can control, like our skeletal muscles. We use them each day—they help us walk, stand, lift, talk and even eat.

Unfortunately, as we age, our muscles lose their size, strength and function, which can make tasks like rising from bed or walking to the bathroom become a challenge. Having weak muscles also increases our risk of falls, fractures, chronic conditions and a shorter life. That’s why it’s so important that we do everything we can to maintain our muscle mass. Below, we share three science-backed ways to keep muscles strong and healthy and explore the benefits of maintaining muscle mass. 

Tips for Maintaining Muscle

Eat Enough Protein

While some people would never miss a serving of protein on their plates at mealtimes, others may struggle to consume enough of it or fail to distribute their intake of it throughout the day. However, as Caroline Thomason, RD, CDCES, points out, "Eating enough protein helps maintain our muscle mass, as protein is a building block for muscle tissue.” You can find protein-rich foods in animal sources like chicken, eggs, seafood, yogurt, milk and cheese. However, plant-based foods like tofu, beans, lentils, nuts and seeds are also great protein sources. Research suggests older adults may need more than the previous recommendation of 0.8 grams of protein per kilogram of body weight and states a range of 1.0 to 1.6 grams per kilogram is more optimal. For a 150-pound person, this translates to 68 to 109 grams of protein per day. That said, there are different instances when these recommendations might not fit for you, such as if you have a risk of kidney disease. Talk to your health care provider or a registered dietitian to identify the right amount of protein for you. 

Be Physically Active

Ever heard the saying “Use it or lose it”? Well, that applies to our muscles. They will likely shrink and become weak if we aren't using them. As Thomason explains, any type of weight-bearing exercise, such as walking or running, helps maintain our muscle mass as we age and protects our bone health. During exercise, our muscles apply pressure to our bones, helping them increase in strength. Strong muscles can also help prevent falls, a major risk factor for age-related decline. The key is to find a form of exercise you enjoy. “In order to make your activity regular, try to make it fun! Don’t call it “exercise.” Make it dancing, walking your dog, hiking or going to the gym,” says Taub-Dix.

Do Strength Training

Strength training, also known as resistance training, is one of the most important and effective exercises to combat aging. “Strength training not only helps maintain muscle mass but also build muscle mass and thus improve our metabolism for longevity,” says Thomason. Every push, pull or lift you do contributes to building vital muscle. The Physical Activity Guidelines for Americans recommends shooting for two weekly strength-training sessions that target all major muscle groups. Whether you lift free weights, attend a kettlebell class or use your own body weight to do pushups or squats, it all counts!

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Why Muscles Matter

Increases Metabolism

Building more muscle can fire up our metabolism and help us maintain a healthy weight. As Thomason explains, “Because it’s one of our most metabolically active tissues in the body, it’s so important for healthy aging and longevity because it helps keep our metabolism functioning optimally as we age.” The more muscle mass we have, the more calories we burn at rest. Our basal metabolic rate, the number of calories your body needs at rest, also increases with more muscle mass. Studies show that maintaining a healthy weight is also critical for increasing longevity. In fact, one study examining over 2.8 million people, found staying within a healthy BMI range was associated with a longer life.

Healthy Aging

Although supplement companies and skin-care products bombard us with promises of eternal youth, the real key to staying young and living a long life lies in our muscles. “As we age, our muscles naturally decrease in mass and in strength. This is called sarcopenia, a condition that can lead to falls, breaks and weakness that could negatively impact your way of life,” says Bonnie Taub-Dix, RDN. Therefore, investing in our muscle health by building and maintaining muscle mass allows us to stay active, mobile and independent for longer.

Lower Chronic Disease Risk 

Studies have also linked higher muscle mass to a lower risk of developing chronic diseases. As Thomason points out, “More muscle mass is associated with better health outcomes long term, that can be anything from cardiovascular disease [to] comorbidities.” One study found that adults with the highest muscle tissue were 81% less likely to experience a cardiovascular event, such as a heart attack or stroke, and also had lower rates of diabetes, high blood pressure and obesity. Similarly, another study found that maintaining muscle through muscle-strengthening activities was associated with a 10% to 17% reduced risk of mortality, cardiovascular disease, certain types of cancer and diabetes.

Supports Your Entire Body

Maintaining our muscle mass supports other systems in our body, too. Taub-Dix explains, “Maintaining and supporting your muscles can help support your immune system, your bones, your mental health, your gastrointestinal health and so much more.” Other body systems, including our immune system, slow down and weaken as we age. A weak immune system may make us more susceptible to illnesses and infections. However, exercise not only helps us maintain our muscle mass, but it can also help strengthen our immune system function.  

Other Things to Consider

Beyond protein, make sure you're eating enough total calories, too. Eating enough will keep all systems in your body firing, keep your muscles nourished and give you energy to engage in both regular activity and strength training. Finally, make sure you are getting enough shut-eye. Sleep is vital to your overall health and works to restore and rebuild systems in your body, including your muscles. In fact, research suggests that people who sleep better may live longer.

Our Expert Take

We may not be able to turn back the clock, but we can do plenty to support a longer life and improve our life expectancy. Maintaining our muscle mass can keep our metabolism firing, help us reduce the risk of disease, and keep the rest of our body healthy. While many things help you maintain your muscle mass, three strategies that have been proven to help are eating enough protein, staying physically active and doing resistance training. In addition, make sure you are feeding your body with adequate calories and prioritizing enough sleep; both are vital for nurturing muscles.