Beyond Aesthetics: The Benefits of Building Muscle

Feb 7

I've spent years exploring strength and performance and diving deep into the science of exercise physiology. I want to share with you some of the overlooked benefits of adding muscle to your body and why everyone should find time to lift weights a few times a week with the intent of building new lean muscle.

Biological Benefits

There are many reasons why one should strive to improve muscle mass. I want to highlight a handful here starting with the immune system, metabolic health and circulatory system.

Immune System Boost

The muscle building process requires an immune response to aid in the repairing of the muscle tissue. The microtears in the muscle fibers signal the release of molecules to initiate the rebuilding process, reduce inflammation and clean up debris.

So, each time we lift weights, we trigger this particular immune response. Consistent strength training can lead to a more robust immune system, potentially reducing your chances of getting sick.

Metabolic Improvement

Other molecules also get released that build up muscle tissue and rebuild damaged mitochondria. More muscle mass means more mitochondria. When the body’s metabolic health is in a better state, the body processes insulin much more efficiently and allows for healthier glucose levels.

These improvements lead to:

● Better glucose and fat utilization
● Sustainable maintenance of a healthy metabolism
● More stable energy levels throughout the day

In my years of training athletes, I've seen firsthand how improved metabolic health translates to better performance on the field and in everyday life.

Heart Health

Training also strengthens the heart and improves blood flow throughout the body. This circulatory boost allows the body to receive and use oxygen, beneficial hormones and various other nutrients.

When circulation improves, all of the previously mentioned processes occur much more efficiently. This results in quicker immune responses to infections, faster recovery times from training and a reduction in inflammation throughout the body.

Beyond Biology

We’ve briefly gone over some biological benefits to more lean muscle tissue. Now I want to describe how adding muscle mass improves injury resilience, lengthens health span and increases mental and emotional well-being.

Injury Prevention

Training with the intent of building muscle and gaining strength increases stability throughout the body. It also enables the body to become better at expressing and absorbing force. Having these qualities dramatically reduces the risk of injury in day-to-day activities.

Life is unpredictable and we occasionally find ourselves in situations that require us to rapidly stop our momentum, catch something or ourselves from falling, or overextend a joint. These moments are often the cause for injuries. Strong muscles act like a suit of armor, providing stability and allowing your body to better absorb and distribute force

For the youth athletes I train, this translates to fewer sprains, strains, and overuse injuries. It's not just about performing better; it's about staying on the field.

Longevity

With everything mentioned above, it’s no surprise that research consistently shows that individuals with higher muscle mass tend to live longer and experience a better quality of life in their later years.

The routine of strength training a few times a week gets all of these processes functioning better than strength training no times a week. With each training session, you make a deposit into your current and future well-being.

The cumulative effects of regular strength training and increased muscle mass contribute significantly to overall health and longevity.

Mental and Emotional Well-being

Perhaps the most underrated benefit of muscle building is its impact on mental health. Better functioning systems allow you to show up to daily life with more energy, fewer mood swings and more self-confidence. This boost in self-confidence often spills over into other areas of life.

When discipline builds, these benefits have a compounding effect. Training sessions start to add up as the days and months go by. It’s this compounding effect built through the discipline of consistency that leads to a more capable and also usually better-looking body.

Ready to Get Started?

If you need any guidance in getting started with muscle-building workouts, I've created an app called ReadyCoach that generates workouts anytime you need one based on my training philosophy.

Here's why it might be perfect for you:

1. Structured Approach: Each workout follows a basic structure, starting with a warm-up and progressing through circuits that target fundamental movement patterns like squats, lunges, hinges, push/pull, and carry movements.
2. Adaptable Difficulty: There's a sliding difficulty scale to meet you where you are in your fitness journey, ensuring you're always appropriately challenged.
3. Video Demonstrations: Each exercise comes with a video demonstration to ensure proper form and technique.
4. Foundational Movements: The app focuses on key movement patterns that form the basis of functional strength and muscle building. With built in variability in the exercises, you can trust the workouts will be well rounded and effective.

ReadyCoach is designed to take the guesswork out of your workouts, allowing you to focus on what really matters - putting in the work and reaping the benefits we've discussed in this post.

Your stronger, healthier self is just a few taps away. Download ReadyCoach and start your muscle-building journey today.