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Muscle is still massively underestimated

Read time: 4 minutes

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I spent yesterday engulfed in Catalan culture, inhaling these vegetables called calcots.

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I hate onions, but once you get over the initial trepidation of essentially deep-throating this leek/green onion, they're surprisingly tasty.

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I never thought I'd use the phrase "deep-throating" in my newsletter, but there you go 😂

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Anyway, talking of things that you never thought would happen, here's one you definitely knew would happen...

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Me talking about the health benefits of strength training, which is exactly where we're going with today's newsletter.

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So let's get stuck into it...

For years, longevity has been framed around one thing.
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→ Cardio.

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Heart health.

VO2 max.

Resting heart rate.

All very important.

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ut there’s also a problem with that story. t ignores something just as powerful
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Muscle strength.

A healthy heart is important, but if the muscles that support and move your skeleton aren't fit for purpose, you'll run into issues.

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And as you're about to find out with the following piece of research, muscle may carry as much importance as cardiorespiratory fitness in the quest for longevity.

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Muscle strength matters more than muscle size.

A 10-year observational study followed 4,449 US adults aged 50 and over to determine if low muscle mass and/or low muscle strength were associated with all-cause mortality (1).

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And what they found won't be much of a surprise to you, but at the same time, it highlights a key part of longevity that countless disregard.

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• People with low muscle strength had a significantly higher risk of dying, no matter how much muscle mass they had.

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This is an extremely important point to remember.

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This is clear evidence that big biceps and a fat arse alone won't help you live longer, but rather it's the strength of those muscles that matters the most.

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As someone who has been preaching the importance of 'functional strength' for years, reading this piece of research was music to my ears.

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Yeah, being jacked is fun and might look 'great' on the beach, but having the strength to back it up is what truly matters.

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The study found that participants with low muscle mass had a 40-50% greater risk of kicking the bucket earlier, and that it was the strength of those muscles that made the real difference in keeping the grim reaper at bay.

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Now, a more plentiful supply of stronger muscles doesn't magically guarantee you a longer life, but the research proved it does the following:
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• Participants with low muscle mass were more likely to have cardiovascular diseases, diabetes, high fat mass, and high blood pressure issues.
• Those with low muscle strength had poorer cholesterol, worse readings for blood pressure, and a higher likelihood of developing cardiovascular diseases, diabetes, and the dreaded cancer.
• Participants who scored lower on the strength test had a higher fall risk and were 43% more likely to fall at home in the year following assessment.
• Those with higher levels of muscle mass and strength also had higher levels of leisure-time physical activity, meaning they were burning more energy, improving their cardiovascular health, and maintaining better metabolic health. With metabolic health having a huge impact on overall health, this is clearly one of the main reasons behind those with higher levels of strength living longer.

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Clearly, the stronger you are, the more likely you are to be active. And the more active you are, the healthier you can be.

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This, of course, all goes out the window if you're knocking back a KFC every night and smoking a pack of 20 on the regular.

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What do this actually mean?

If you’re trying to work out who’s at higher risk as people age, strength tells you far more than muscle size.

Muscle mass on its own doesn’t give the full picture.

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In this study, people could have a reasonable amount of muscle and still be at high risk if they were weak.

On the flip side, low muscle mass without low strength wasn’t strongly linked to early death.

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That matters.

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It reinforces something we see again and again in real life:

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→ Function matters more than appearance.​
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Strength reflects what muscle can actually do, not how it looks.

Everyday behaviour still matters

Now, none of this is about extremes, because the research showed something you can't afford to ignore.
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• Replacing just one hour of sitting with light activity was linked to an 18% lower risk of death.
• Replacing that same hour with a more demanding activity was linked to a 42% lower risk of death.

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That makes for some sexy reading that is simply too good ot ignore.

But here’s the key detail that may make for some unpleasant reading:

→ People who spent a lot of time sitting and also had low strength or low muscle mass had a much higher risk of dying.

Sedentary time on its own is a problem.

Being sedentary and having the strength of a wet paper bag plus is a bigger one!

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What can you actually do about it?

This doesn’t require complicated programming. The goal is simple:
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Preserve and build strength.

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That means:

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• Train with resistance at least 2 - 3x per week
• Use weights that feel challenging, not token weights
• Focus on big movements that require effort such as deadlifts and squats
• Progress slowly, but deliberately, over time to ensure constant progress

You don’t need to max out every week, but you do need to put in some serious effort.

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And outside the gym:

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• Sit less where you can
• Move more through the day
• Break up long periods of inactivity

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Because the combination of low movement and low strength is where the opportunity for shit to really hit the fan rises.

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Right, I hope you've found that helpful.

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And if you need a hand with your strength training, you know where to find me. I'll whip you ass into gear and add years, if not decades of quality living to your life...

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And you can print that on a damn t-shirt 😉

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Catch you next time!

Quote for the day

Mark Gray

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P.S. Whenever you’re ready, here are a few ways I can help you:
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1. ​My NEW sleep ebook is live — and yours free. If you’re tired of feeling tired, this guide breaks down how to fix your sleep and boost energy, focus, and recovery. Grab your copy by clicking here now.​
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2. ​The Paradigm Project: Want to get strong, lean, and energised — without burning out? If you’re an ambitious entrepreneur or professional who wants results without wasting time, find out more about my 1-1 coaching here.​
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3. ​My Ultimate Health Guide: Grab a FREE copy of my Ultimate Health Guide that gives you simple, proven strategies to take control of your health and performance today by clicking here now.

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References:
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1. Peterson, Mark D., et al. “Muscle Strength Is Associated with Lower Risk for Cardiovascular Disease Events in Men: The Cooper Center Longitudinal Study.” Journal of the American Heart Association, vol. 6, no. 10, 2017, e006910

Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.