As we age, we naturally begin to lose muscle mass and function, a condition called sarcopenia. But this loss isn’t inevitable. According to Dr. Peter Attia, MD, host of ‘The Drive’ podcast and a leader in longevity science, maintaining muscular development is one of the most powerful tools we have to extend both lifespan and “healthspan”, the years of life spent in good health.
Dr. Attia emphasizes three critical pillars of muscular health:
- Muscle Size (Hypertrophy)
Muscle size is not just about appearance, it’s about survival. Having adequate muscle mass helps:
- Improve insulin sensitivity
- Support a healthy metabolism
- Protect bones and joints
- Act as a physical reserve during illness or injury
Muscle mass is like a savings account for your health: the more you build and maintain now, the more you can draw from later.
- Strength
Strength is your ability to move against resistance, whether that’s lifting groceries, climbing stairs, or getting up from a chair. Maintaining strength helps you:
- Perform everyday activities with ease
- Prevent disability
- Remain independent as you age
Without strength, even simple tasks can become risky or impossible. That’s why strength training is a core part of staying functional.
- Power (Speed of Strength)
Power refers to the ability to exert strength quickly, like catching yourself when you trip. It’s one of the most important but often overlooked elements of healthy aging. Dr. Attia points out that:
- Power declines faster than strength with age
- Improving power helps prevent falls and injury
- Activities like jumping, quick stair climbs, or resistance training with speed can help train power safely
The Takeaway:
Improving and maintaining muscle size, strength, and power is essential, not just for fitness, but for independence, resilience, and long-term health. Ask your provider how to integrate this into your rehab or wellness routine.
Your health isn’t just about today—it’s about the years ahead. Let’s build a stronger future, starting now.
