Here’s what we’ll cover in this blog post:
- Muscle mass and longevity
- How muscle is a predictor of longevity
- Why muscle-to-height ratio is most important
- Tips to maintain muscle with age
In a recent edition of his Pump Club newsletter, Arnold Schwarzenegger made a surprising insight: muscle mass might be the strongest indicator of longevity—not just for how long we live, but for how well we live.
That might sound biased coming from the 7-time Mr. Olympia titleholder, except this isn’t just the Governator’s opinion: it’s based in science.
A growing body of research suggests that maintaining muscle isn’t about aesthetics, but rather long-term health. In fact, Arnold highlights a 16-year clinical study in his newsletter, and the results may change the way we approach exercise in healthcare.
Muscle Mass and Longevity
In the world of longevity, we often hear about fasting, cold plunges, supplements, and blood markers, and though exercise gets plenty of attention, we rarely hear about how muscle affects our longevity.
But that’s been Arnold Schwarzenegger’s goal from the start. In his early years, he was instrumental in inspiring many to start their own exercise regimen. Now, as his days of competitive bodybuilding are behind him, his goal hasn’t changed: to show the world that exercising doesn’t just make us look good—it also makes us healthier.
It’s true that many aren’t concerned with health or even muscle when they workout, but rather weight and BMI. But when it comes to longevity, this study shows that numbers aren’t all that matters.
Big Studies, Big Takeaway: Muscle Predicts Longevity
In a 16-year study of nearly 4,000 adults, both men and women, researchers discovered that a higher muscle-to-height ratio led to a 26% lower risk of death.
Even after accounting for cardiovascular risk, obesity, glucose metabolism, and smoking history, this association held firm.
This is corroborated by other studies, including a review study of 49 trials, covering a total of nearly 900,000 participants. In this review study, the results were even stronger: those with a low muscle mass had a 36% chance of all-cause mortality.
That doesn’t just mean that participants were more likely to die sooner, but also from age-related diseases like heart disease and cancer.
What makes these findings stand out is that they’re not just fringe reports or niche findings—they’re large-scale, long-term, peer-reviewed scientific studies that all point in the same direction.
Why Muscle Means More Than Just Strength
So, what makes muscle mass such a critical player in the longevity equation?
Muscle is metabolically active tissue. That means it uses energy to stay functional, even when at rest. But it also means that muscle plays a role in other metabolic systems, including blood sugar, insulin sensitivity, and mitochondrial health. In fact, muscle is crucial for metabolic health, helping the body uptake glucose and use insulin more efficiently, which energizes our cells and their components.
But muscle also supports immune function and recovery in the same way. Muscle cells influence the distribution of immune cells when our body is fighting infection. More muscle mass means our body may be able to recover faster, while loss of muscle may make us more susceptible to illness.
Muscle mass declines with age, which may be part of the reason why metabolic health and immune health also decline with age, while frailty increases.
You Don’t Have to Be a Bodybuilder
Sure, these studies show that muscle mass is an important predictor of long-term health. But it’s also one of the few predictors that are 100% within our control.
No matter what age, we can actively build and maintain muscle mass to improve metabolic and immune health while staving off frailty. And the best part? We don’t need to lift like Arnold to see the benefits.
Here are some simple strategies to support healthy muscle mass as we age:
- Total of 150 minutes of exercise per week
- Resistance (strength) training 2-3x per week
- Daily motion
- Adequate protein intake
- Healthy sleep
If you’re serious about extending your healthspan, muscle isn’t optional—it’s essential. So don’t just take it from Arnold, take it from decades of science. Make muscle health a part of your longevity plan, because aging strong beats aging fast.
FAQs
How does muscle mass impact longevity?
Muscle mass is a powerful predictor of how long we live. Studies show that higher muscle-to-height ratio is linked to significantly lower mortality risk, even after adjusting for other health factors like cardiovascular disease or obesity. Maintaining muscle helps support metabolic health, immune function, and physical resilience, making it essential for living not just longer, but stronger and more independently in later years.
Is building muscle more important than losing fat for longevity?
While fat loss has health benefits, research suggests that building and maintaining muscle may have a greater impact on longevity. Muscle mass is metabolically active, supports insulin sensitivity, and protects against age-related diseases. A strong muscle-to-height ratio is a better predictor of long-term survival than BMI alone. For optimal healthspan, focus on strength training and preserving lean mass rather than just shedding pounds.
What is the muscle-to-height ratio, and why does it matter?
The muscle-to-height ratio is a measurement of your muscle mass relative to your height. Research shows it’s a better predictor of longevity than BMI or total body weight. A higher muscle-to-height ratio is associated with lower risk of all-cause mortality, even when accounting for lifestyle factors like smoking, obesity, and diabetes. It gives a more accurate picture of your overall health and aging trajectory.
How much muscle do I need to improve longevity?
You don’t need to look like a bodybuilder to benefit from increased muscle mass. The key is consistency in movement and strength training. Just 2–3 resistance workouts per week, combined with regular activity and sufficient protein, can help maintain lean mass and lower risk of disease. Even small improvements in muscle-to-height ratio can significantly reduce mortality risk and improve quality of life as you age.
What causes muscle loss with aging, and can it be prevented?
Muscle loss with aging, called sarcopenia, happens due to hormonal shifts, decreased activity, and reduced protein synthesis. It can lead to frailty, falls, and slower recovery. However, it’s highly preventable. Resistance training, adequate protein intake, quality sleep, and daily physical activity can slow or even reverse age-related muscle loss. Starting early is ideal, but it’s never too late to benefit from muscle-preserving habits.
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.