7 Surprising Benefits of Adding Muscle for Health and Wellness

7 Surprising Benefits of Adding Muscle for Health and Wellness

Why should someone add muscle to their body? The short answer: There are numerous benefits of adding muscle, and it’s great for your health.

When we talk about adding muscle, we’re not referring to the oversized muscles of bodybuilders. Instead, we mean smaller, manageable amounts of muscle that can enhance the health and activity levels of anyone.

While much is written about the “obesity epidemic,” the term “sarcopenia”—the gradual loss of muscle mass and strength—is less discussed. This condition predominantly affects the elderly, but many people start losing muscle in their 30s. According to WebMD, inactive individuals lose between three and five percent of their muscle mass every decade after turning 30.

This might not seem significant, but losing muscle impacts your ability to perform daily tasks and increases your susceptibility to injuries. Eventually, this loss can affect your independence.

Fortunately, strength training is effective at any age. Younger people can build muscle, while those in their 30s can still add muscle and slow its inevitable loss as they age. Even people in their 70s can gain muscle and strength, albeit more slowly than when they were younger.

The Benefits of Adding Muscle

1. Muscle Increases Your Ability to Do Everyday Tasks

Adding muscle enhances your strength, making everyday tasks easier. Whether you’re picking up kids, moving boxes, or simply standing up, having more muscle allows you to perform these activities without struggle. This increased capability also boosts your confidence, knowing you’re physically able to handle various tasks.

couple unloading shopping bags from car

2. Muscle Prevents Injuries

Strong muscles and bones are less prone to injuries. Weak and unbalanced muscles leave your joints unprotected, making them more susceptible to damage. By building muscle, you fortify your body, reducing the risk of numerous injuries.

3. Muscle Helps Preserve a Healthy Body Weight

One of the significant benefits of adding muscle is its effect on your metabolism. More muscle means you burn more calories at rest, making it harder to gain excess weight. Additionally, people with strong muscles are generally more active, engaging in fun activities that further prevent body fat accumulation.

4. Muscle Improves Posture and Prevents Aches and Pains

Losing muscle can cause your body to “sag,” leading to various problems, such as rounded shoulders that cause pain. Building muscle provides a robust support structure for your body, enhancing your posture and preventing aches and pains.

man with better body structure and posture

5. Muscle Helps You Perform Better in Sports

If you enjoy sports, adding muscle can significantly improve your performance. Increased muscle strength makes you stronger, faster, and more powerful, helping you achieve better results and avoid injuries.

6. Muscle Has Aesthetic Benefits

While not everyone prioritizes aesthetics, many people appreciate the way they look with more muscle. A toned, muscular physique can boost your self-esteem and body image.

7. Muscle Building Has Mental Health Benefits

Strength training offers substantial mental health benefits. Studies suggest it can boost self-esteem and help manage depression, anxiety, and stress. Additionally, strength training has no negative side effects and can be a fun, social activity when done with a partner or group.

man over 40 in sportswear doing weight exercises with his young personal trainer in a gym


Overall, the benefits of adding muscle are numerous and far-reaching. A little muscle goes a long way in improving your physical health, mental well-being, and overall quality of life.

Ready to Add Muscle and Improve Your Health?

If you’re in the Concord, NH area, come visit us at Amoskeag Fitness Club. Our expert trainers and state-of-the-art facilities are designed to help you achieve your fitness goals, whether you’re looking to add muscle, lose weight, or simply stay active.

Join our supportive community and start experiencing the benefits of adding muscle today!


How much muscle should I aim to add?

The amount of muscle to add varies depending on individual goals. Generally, a moderate increase in muscle mass is beneficial for overall health and functionality.

Is it too late to start strength training if I’m older?

No, it’s never too late to start strength training. People of all ages can benefit from adding muscle, although older individuals might experience slower progress.

How often should I strength train to see the benefits of adding muscle?

For optimal results, aim to strength train at least two to three times a week. Consistency is key to building and maintaining muscle.

Can I add muscle without gaining a lot of weight?

Yes, adding muscle does not necessarily mean gaining a lot of weight. Focus on a balanced diet and a well-structured strength training program to add lean muscle mass.

What are the best exercises for building muscle?

Compound exercises like squats, deadlifts, bench presses, and rows are excellent for building muscle. These exercises target multiple muscle groups and are highly effective.