Natura
When health is discussed, the focus is often on heart, gut or weight. Muscle is mentioned less often, yet it is one of the body's largest metabolic organs.
What muscles do for us
- Sugar metabolism: muscles take up a lot of glucose after eating. More muscle mass and regular training improve insulin sensitivity.
- Bones and joints: muscle pull sets stimuli for the bones and stabilizes joints.
- Independence: getting up, climbing stairs, carrying and balance depend on strength.
- Energy: muscles contribute to basal metabolic rate and contain many mitochondria, see Exhaustion and mitochondria.
The silent loss: sarcopenia
From about age 30, without training a part of muscle mass is lost every decade, faster in later life. If the loss is pronounced and strength is clearly reduced, it is called sarcopenia. It increases the risk of falls and need for care. This is not fate: strength training and enough protein can slow the decline.
Train every day?
A common misunderstanding: muscles do not grow during training but in the recovery afterwards. Training sets the stimulus; rest, sleep and food do the building. It follows that:
- Move every day: brisk walking, cycling, stairs. This is good for heart, circulation and mood.
- Strength training two to four times per week: all large muscle groups, with at least one rest day for the same group.
- If you want to train daily, vary the focus (for example legs, upper body, core) and plan light days.
How to start
- Begin with basic exercises: sitting down to a chair and standing up, wall or knee push-ups, rowing with a band, bridge, forearm plank.
- Slowly increase repetitions, duration or weight. The last repetitions may be hard; pain is a stop signal.
- Pay attention to clean technique. An introduction by a trainer or physiotherapist is worthwhile.
- Plan protein into every meal, for example eggs, fish, legumes, quark, tofu.
- Sleep enough, because building happens at night (Sleep & rhythm).
Protein, nutrients and lab values
The German Nutrition Society gives about 0.8 g of protein per kilogram of body weight for healthy adults; when building muscle and in older age, 1.0 to 1.2 g per kilogram is often recommended. With kidney disease, the amount is agreed with a doctor. Whether vitamin D, magnesium, iron or B vitamins are sufficient can be checked through lab values, see Vitamin D, B12 and magnesium: when a test makes sense. Taking supplements across the board is not necessary.
When to get medical clearance first
With cardiovascular disease, high blood pressure, chest pain or shortness of breath on exertion, joint and spine complaints, osteoporosis, during pregnancy and after a longer break with an existing condition, discuss training with your doctor beforehand.
Part of prevention
Muscle strength is one building block in the overall picture of exercise, nutrition, sleep and stress regulation. How we turn this into a personal plan is described in the article Longevity for beginners and in the prevention program. We make no promise of weight or performance.
Frequently asked questions
Why are muscles so important for health?
Muscle takes up a large share of the sugar in the blood, contributes to basal metabolic rate, stabilizes joints and contributes to safety against falls. Low muscle strength is linked in studies to higher mortality and to need for care in old age. Muscles also release messenger substances that influence metabolism.
Should I train every day?
Daily movement such as walking, cycling or taking stairs makes sense. For strength training: muscles grow during recovery. Two to four sessions per week, with at least one day off for the same muscle group, are enough for most people. If you train daily, rotate the muscle groups.
How much protein do I need?
The German Nutrition Society gives about 0.8 g per kilogram of body weight for healthy adults. For older people and when building muscle, 1.0 to 1.2 g per kilogram is often recommended. With kidney disease, the amount should be agreed with a doctor.
Does strength training also make sense in old age?
Yes. People over 70 or 80 can also build strength, as studies show. A slow start, clean technique and, with existing conditions, medical consultation make sense. Training with body weight, bands or machines is possible.
Do I need supplements for building muscle?
Usually not. What matters is regular training, enough protein, sleep and a needs-based overall diet. Whether vitamin D, magnesium or other substances make sense can be clarified through lab values.
All questions & answers in the guide →
Professionally responsible: Yesha Karmeli, naturopathic practitioner (Heilpraktiker), Natura Heilpraxis Berlin. This text provides general information and does not replace individual advice.
