Muscle Mass for Longevity: Why You Should Prioritise It in Your 40s and Beyond

There’s a myth floating around that building muscle is just for bodybuilders or the younger crowd, but it’s actually critical for anyone over 40. In CrossFit, we see it all the time...muscle mass isn’t a luxury; it’s a necessity, especially as you age.

If you’ve been treating muscle building like a “nice to have,” it’s time to rethink that. It’s not just about aesthetics. Building and maintaining muscle will help you stay fit, strong, and independent well into your 40s, 50s, and beyond.

Muscle Mass and Longevity

Once you hit your 30s, your body starts losing muscle mass...a process called sarcopenia. This can lead to a 3-5% drop per decade, but if you’re not actively countering it, you’ll notice it not only in your workouts but in everyday life. Carrying groceries, climbing stairs, or chasing after your grandkids all become more difficult without muscle.

Here’s why muscle mass is so essential to aging well:

Why You Need Muscle for a Better Life

• Strength and Independence: Muscle helps you move better and keeps you self-sufficient. You won’t need to rely on others for simple tasks when you’ve built the strength to handle things on your own.

• Boosted Metabolism: The more muscle you have, the more calories you burn, even at rest. So if you’re trying to maintain or drop weight, muscle is your best friend.

• Injury Prevention: Strong muscles protect your joints and improve balance, reducing the risk of falls. Plus, if you do get hurt, muscle aids in a quicker recovery.

• Chronic Disease Defense: Maintaining muscle helps combat the risk of type 2 diabetes, heart disease, and even certain cancers. Muscle plays a crucial role in regulating blood sugar and improving insulin sensitivity.

• Bone Health: Strong muscles mean strong bones. CrossFit workouts stimulate bone growth, reducing your risk of fractures or osteoporosis down the line.

Building Muscle After 40 with CrossFit

The good news? It’s never too late to start. In fact, CrossFit is designed for this...functional fitness that focuses on strength, conditioning, and building lean muscle. Here’s what you can do:

How to Start Building Muscle

• Strength Train 2-4 Days a Week: In CrossFit, we combine weightlifting, bodyweight exercises, and other resistance work to build strength. It’s all about pushing your muscles to grow and adapt.

• Focus on Progressive Overload: In CrossFit, you’re always looking to level up...whether it’s increasing the weight on your deadlifts or pushing harder in a WOD. Gradually increasing the load is key to building muscle.

• Prioritise Protein: Nutrition is half the battle. Make sure you’re hitting 20-30 grams of protein per meal to support muscle recovery and growth. If you’re struggling to get it from food, protein shakes are a great supplement.

• Recover Properly: You know that feeling after Murph or a heavy squat session...your muscles need time to recover. Make sure you’re sleeping well and giving your body time to repair and come back stronger.

The Long-Term Benefits

Let’s be real...CrossFit isn’t just about how much you can lift. It’s about being able to move well, stay strong, and enjoy life. Building muscle now is an investment in a healthier, more active future. You’ll be less prone to injuries, more capable in everyday tasks, and you’ll keep up with your kids or grandkids with ease.

So if you’ve been putting off that strength training, now’s the time to start. CrossFit will not only help you age better, but it will also keep you strong for life.

Ready to take control of your future health? Let’s hit the gym.