On Muscles and Longevity

Last year, I climbed a mountain in North Africa with a group of like-minded people. It was tough going. Fortunately, I’m fairly fit for my age and managed to push through to reach the glorious peak. The group had mixed levels of fitness, but we all somehow fumbled our way to the top, trying to keep pace with the local guide who didn’t even break a sweat.

Except for one person.

He was the one we all assumed would breeze to the summit. A regular gym-goer with bulging muscles, he looked like the fittest among us...and he certainly believed it too. But the reality was different. The extra bulk he carried became a major strain. His body needed more oxygen to pump blood to all those oversized muscle groups, and at altitude, that oxygen simply wasn’t available.

Halfway between basecamp and the peak, the guide had to summon a mule to take him back down. He was in pieces.

These days, I see a lot of discussion around the importance of muscle for longevity.

Maintaining strength is undeniably important for long-term health. As we age, we lose muscle mass, which increases the risk of falls, injuries, and ultimately, mortality. It’s also about quality of life and being able to stay active, do things independently, and enjoy movement well into our later years.

But many longevity experts push it further. They advocate daily gym sessions, strict resistance training plans, pushing every muscle group to failure, consuming endless amounts of protein, and of course, buying their supplements.

I don’t believe bulking up is necessary for longevity. In fact, I think it can be counterproductive, just like it was for the poor chap on the mountain.

Functional strength, yes. Big aesthetic muscles, no. And you can absolutely have one without the other.

Functional strength means walking up hills or stairs without pain or breathlessness. It’s playing football with your grandchildren, reaching for something on the top shelf, running after your dog. It’s opening a jar, carrying furniture up the stairs, gardening, decorating, cleaning. It’s putting your socks on without a struggle.

It’s not about admiring your reflection in the mirror.

Have you ever noticed those wiry older folks who seem to possess incredible strength for their age? The ones up ladders all day or digging out the garden? That’s real strength. Not bicep curling.

Bulky muscles place extra strain on the body. They consume more energy, increase body weight unnecessarily, and are difficult and expensive to maintain. From an evolutionary perspective, the body prefers to conserve energy and only maintain muscles that are used which is why unused muscle disappears quickly. And let’s be honest, most of us aren’t going to spend hours in the gym every day into our eighties and nineties.

Eventually, you’ll have to let it go.

Look at retired bodybuilders. Many have lost their muscle mass and now struggle with old injuries and worn-out joints and poor kidney health from processing all that extra protein. Others try desperately to maintain their physique, but it rarely works out well.

In my opinion, you’re better off with moderate exercise that’s varied and functional. Stay active. Walk, run, climb, play and stretch. Lift weights if you enjoy it or have access to a gym, but there’s no need to go overboard unless that’s your personal goal.

For longevity, the key is simple: stay active and keep moving, everyday.