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BIGGER IS BETTER - 10 Reasons why More Muscle is Better

There are numerous reasons for both younger and older men and women to strive for a big and strong physique rather than being too lean. The benefits of developing a healthy strong and muscular body are many, and here are ten factors than can contribute to a better overall quality of life and long-term health outcomes. You can follow this blog post with audio and video in our YouTube Channel.

1. Improved bone health and reduced risk of osteoporosis

  • Being big and strong indicates a higher level of muscle mass and bone density, which can help protect against osteoporosis and bone fractures later in life. A study conducted by Going et al. (2003) showed that increased muscle mass and strength were positively correlated with bone mineral density in both men and women (1).

  • Supporting details:

  • Weight-bearing exercises and resistance training are recommended to maintain and improve bone health (2).

  • Stronger muscles can better support the skeletal system, reducing the risk of falls and fractures.

2. Greater functional strength and ability to perform daily tasks

  • Stronger individuals can perform daily tasks more easily and are less prone to injury. A study by Ruiz et al. (2008) demonstrated a strong association between muscular strength and a reduced risk of all-cause mortality (3).

  • Supporting details:

  • Enhanced functional strength aids in maintaining independence and quality of life as one ages.

  • Improved ability to perform tasks such as lifting, carrying, and climbing stairs can lead to increased confidence and self-sufficiency.

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3. Enhanced immune system function

  • Regular exercise, including resistance training, can boost the immune system and help ward off illness. A review by Nieman and Wentz (2019) found that regular physical activity reduced the risk of contracting infectious diseases and improved immune function (4).

  • Supporting details:

  • Resistance training can improve the production and circulation of white blood cells, which are essential for fighting off infections.

  • A strong, well-functioning immune system can help prevent and manage chronic diseases.

4. Lower risk of developing sarcopenia

  • Sarcopenia, the age-related loss of muscle mass and strength, can lead to frailty and decreased mobility. Having a higher muscle mass reduces the risk of developing sarcopenia. A study by Newman et al. (2003) found that higher muscle mass was associated with a lower risk of physical disability in older adults (5).

  • Supporting details:

  • Resistance training and maintaining a healthy body weight can help prevent sarcopenia.

  • A higher muscle mass can provide a buffer against age-related muscle loss and maintain functionality longer.

5. Improved metabolic health

  • Greater muscle mass can lead to an increased resting metabolic rate, which can help prevent weight gain and obesity. A study by Srikanthan and Karlamangla (2011) demonstrated that higher muscle mass is associated with better insulin sensitivity and reduced risk of type 2 diabetes (6).

  • Supporting details:

  • Increased muscle mass can improve glucose metabolism and reduce the risk of metabolic syndrome.

  • A healthy body composition reduces the risk of developing obesity-related health issues, such as cardiovascular diseases and certain cancers.

6. Improved mental health and reduced risk of depression

  • Regular resistance training has been shown to have positive effects on mental health, including reduced symptoms of depression and anxiety. A meta-analysis by Gordon et al. (2018) found that resistance exercise significantly reduced depressive symptoms in various populations, including younger individuals (1).

  • Supporting details:

  • Exercise can increase the production of endorphins, which can improve mood and emotional well-being (2).

  • A stronger body can lead to increased self-esteem, confidence, and a more positive self-image.

7. Enhanced cognitive function and reduced risk of cognitive decline

  • Physical activity, including resistance training, has been shown to improve cognitive function and protect against cognitive decline. A review by Northey et al. (2018) found that exercise improves cognitive function in adults, with benefits extending to older populations (3).

  • Supporting details:

  • Increased blood flow and oxygen delivery to the brain during exercise can promote the growth of new brain cells and neural connections.

  • Regular exercise can help maintain cognitive abilities, including memory and executive function, as one ages.

8. Improved athletic performance

  • Being big and strong can contribute to better athletic performance, as strength is a key component in many sports. A study by Suchomel et al. (2018) found that muscular strength is a strong predictor of athletic performance in various sports (4).

  • Supporting details:

  • Enhanced strength can improve power output, speed, and agility.

  • Greater muscle mass can provide a competitive advantage and reduce the risk of sports-related injuries.

9. Better balance and reduced risk of falls

  • Increased muscle mass and strength can lead to improved balance, which is particularly important for older adults. A study by Orr et al. (2008) found that muscle strength and balance training significantly reduced the risk of falls in older adults (5).

  • Supporting details:

  • Stronger muscles can better support the body, leading to greater stability and reduced risk of falls.

  • Maintaining balance is essential for performing daily activities safely and independently.

10. Improved body composition and attractiveness

  • A higher muscle mass and lower body fat percentage are often perceived as more attractive, and research supports this notion. A study by Lassek and Gaulin (2009) found that waist-to-hip ratio and muscularity were significant predictors of attractiveness in both men and women (6).

  • Supporting details:

  • A more muscular physique can contribute to a positive self-image and increased confidence in social settings.

  • Attractiveness can have social and psychological benefits, such as increased self-esteem and greater success in forming romantic relationships.

If you want to get more information on how to improve your health by adding more muscle and strength to your body, reach out to us by clicking the button below.


  1. Going, S., et al. (2003). "Musculoskeletal adaptations to weight-bearing exercise in older women." Bone, 33(5), 762-770.

  2. Layne, J. E., & Nelson, M. E. (1999). "The effects of progressive resistance training on bone density: a review." Medicine & Science in Sports & Exercise, 31(1), 25-30.

  3. Ruiz, J. R., et al. (2008). "Association between muscular strength and mortality in men: prospective cohort study." BMJ, 337, a439.

  4. Nieman, D. C., & Wentz, L. M. (2019). "The compelling link between physical activity and the body's defense system." Journal of Sport and Health Science, 8(3), 201-217.

  5. Newman, A. B., et al. (2003

  6. Gordon, B. R., et al. (2018). "Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials." . []

  7. Craft, L. L., & Perna, F. M. (2004). "The Benefits of Exercise for the Clinically Depressed." The Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104-111. []

  8. Northey, J. M., et al. (2018). "Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis." British Journal of Sports Medicine, 52(3), 154-160. []

  9. Suchomel, T. J., Nimphius, S., & Stone, M. H. (2018). "The Importance of Muscular Strength in Athletic Performance." Sports Medicine, 46(10), 1419-1449. []

  10. Orr, R., Raymond, J., & Fiatarone Singh, M. (2008). "Efficacy of progressive resistance training on balance performance in older adults: a systematic review of randomized controlled trials." Sports Medicine, 38(4), 317-343. []

  11. Lassek, W. D., & Gaulin, S. J. (2009). "Costs and benefits of fat-free muscle mass in men: relationship to mating success, dietary requirements, and native immunity." []

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