When we think of a “healthy guy”, we typically think of someone who’s in fairly good shape. Today though, there’s some serious cognitive dissonance around this subject, as striving to build muscle often gets mixed up with bodybuilding and is therefore assumed to be a pursuit of vanity and dismissed — hence the “Dad bod” movement.
Often overlooked is that beyond the aesthetics of a chiseled physique are massive health benefits that extend far beyond simple vanity. From building healthy metabolic functions to fortifying bones and even massively enhancing mental well-being, the advantages of muscular development are multifaceted and pretty profound.
In this blog series, we’ll look over why men should prioritize muscle building as a fundamental component of their wellness journey. By exploring the intersection of physical fitness, hormonal balance, and long-term health outcomes, we hope to provide some insight and motivation for embracing the challenge of sculpting a stronger, fitter physique.
Physical Health Benefits of Building Muscle
Increased Metabolism
One of the most compelling reasons for men to embark on a muscle-building journey is the significant impact it has on metabolism.
Unlike fat tissue, muscle is metabolically active, meaning it requires energy and blood flow even at rest. As a result, increasing muscle mass can elevate basal metabolic rate (BMR), leading to more calories burned throughout the day no matter what you’re doing — even in your sleep!
This metabolic boost not only aids in weight management but also contributes to improved body composition by reducing overall subcutaneous (under the skin — visible) fat as well as visceral fat (surrounding organs) percentages.
Improved Physical Performance
Looking strong is one thing, but how you look is typically a lagging indicator behind actually being strong. Feeling strong and capable in everyday life is a game changer, not only in how you feel but also in what you’re able to actually physically accomplish. Your kids need to be carried back on a long hike? Got it. Protecting loved ones from a threat? No problem. Bringing all the groceries in from the car at once without tweaking your back? Easy.
Strengthening muscles through resistance training enhances not only raw power but also endurance and agility. Whether it’s lifting heavy objects, climbing stairs, or participating in recreational sports, having a well-developed musculature provides the strength and stamina needed to tackle physical challenges with ease or at least success — some more traditional folks would argue that this is sort of fundamental to being a good man.
Reduced Risk of Injury
Strong muscles act as the body’s natural armor, providing stability and support to joints and bones during movement. By strengthening the muscles surrounding vulnerable areas like the knees, hips, and shoulders, individuals can significantly reduce their risk of common injuries during physical activities and everyday tasks. Additionally, strategically building muscle is key in mitigating naturally occurring imbalances and weaknesses that may contribute to poor posture and musculoskeletal pain, helping the cultivation of overall musculoskeletal health and longevity.
To sum it up, the physiological health benefits of building muscle for men are abundant; metabolism, physical performance, and risk of injury are all significantly improved. By prioritizing muscle development through resistance training and other forms of exercise, men can not only achieve a leaner, stronger physique but also enjoy a significantly higher quality of life and greater resilience against the stress of daily life.
Hormonal Benefits
In addition to the physical advantages, building muscle offers major hormonal benefits for men.
Hormones play a pivotal role in regulating various bodily functions, including metabolism, energy, mood, and libido. Cultivating healthy hormonal levels is another key factor in one’s overall quality of life.
Engaging in strength training and muscle-building exercises is one of the best ways for men to optimize their hormonal levels, leading to a higher level of overall health and well-being. Let’s look at some of the key benefits for hormones:
Increased Testosterone Levels
Testosterone is the primary male sex hormone and plays a crucial role in muscle growth, fat metabolism, bone density, and reproductive function. Research has shown that engaging in resistance training can stimulate the production of testosterone, leading to higher circulating levels in the body.
As men age, testosterone levels naturally decline, which can negatively impact muscle mass, energy levels, and libido. However, by incorporating regular strength training into their routine, men can maintain optimal testosterone levels much longer, supporting muscle growth, vitality, and overall health.
Regulation of Insulin Sensitivity
Insulin is a hormone responsible for regulating blood sugar levels and facilitating the uptake of glucose into cells for energy — it’s a key factor in having a healthy metabolism.
Insulin sensitivity refers to the body’s ability to respond effectively to insulin, ensuring stable blood sugar levels and preventing the development of insulin resistance, obesity, type 2 diabetes, and even Alzheimers. Studies have shown that muscle tissue plays a critical role in insulin sensitivity, with increased muscle mass correlating with improved glucose metabolism.
It’s currently estimated that only 12% of Americans are metabolically healthy (AKA somewhere on the spectrum of insulin resistance) – that’s a devastating statistic. By building muscle through resistance training, men (and women of course) can greatly enhance their insulin sensitivity, reducing their risk of developing metabolic disorders and promoting long-term metabolic health.
The benefits of building muscle for metabolism are a primary reason many health professionals are advocating so strongly for the cultivation of muscle. Some, like Dr. Gabrielle Lyon, suggest we re-consider muscle to be our greatest organ for longevity.
Increase in Growth Hormone Levels
Growth hormone (GH) is another essential hormone involved in muscle growth, fat metabolism, and tissue repair. Like testosterone, GH production can be stimulated by resistance training, leading to higher circulating levels in the body. Growth hormone promotes muscle protein synthesis, enhances fat utilization for energy, and supports the maintenance of lean body mass.
By incorporating some regular strength training–even just a few days per week–men can do a lot to optimize their hormonal balance, supporting muscle growth, metabolic health, and overall well-being.
Long-Term Health Benefits
Building muscle isn’t just strength in the present moment—it also has profound implications for long-term health. Here are some of the key long-term health benefits of building muscle:
Prevention of Age-Related Muscle Loss (Sarcopenia)
From around the age of 30 onwards, men typically have a gradual decline in muscle mass (sarcopenia), with estimates suggesting a reduction of approximately 3–8% per decade. This decline tends to accelerate further after reaching the age of 60.
This loss of muscle mass can impair mobility, increase the risk of falls and fractures, and severely affect one’s quality of life. However, engaging in regular strength training exercises can significantly help to mitigate age-related muscle loss via the regular triggering of muscle protein synthesis and muscle growth.
By preserving muscle mass and strength as they age, men can maintain functional independence, mobility, and vitality well into their later years.
Improvement in Bone Density
Strength training is how we build muscles of course, but the benefits of the process reach beyond just our muscles — it also has a positive impact on bone health.
Like muscles, bones respond to the stress of resistance training by becoming stronger and more dense over time. By exposing bones to mechanical loading through weight-bearing exercises, men can stimulate bone remodeling and increase bone mineral density, reducing their risk of osteoporosis and fractures that typically increase as they age.
Mental Health Benefits & Why Men Need to Do Hard Things
Again, beyond physical benefits, building muscle also brings significant mental health advantages for men. The process of engaging in challenging physical tasks like strength training not only strengthens the body but also nurtures mental resilience, discipline, and overall well-being.
Boost in Confidence and Self-esteem
At the end of the day, building muscle requires serious commitment, dedication, and perseverance. Part of the reason people admire guys who are in really good shape is because it’s not easy.
As men push themselves to overcome physical challenges and achieve their fitness goals, they experience a profound sense of accomplishment and self-efficacy—it shows them that they do actually have a hand to play in the game of life. This confidence extends beyond the gym, positively influencing other areas of life such as work, relationships, and personal endeavors. By challenging themselves and witnessing their progress, men cultivate a strong sense of self-esteem and belief in their abilities, allowing them to take on life’s challenges with greater confidence and resilience.
Stress Relief and Mood Enhancement
Engaging in regular exercise, including strength training, is a powerful antidote to stress and anxiety. Physical activity, particularly intense activity, triggers the release of endorphins, neurotransmitters that promote feelings of happiness and well-being, while also reducing levels of stress hormones such as cortisol. By channeling their energy into challenging physical tasks, men can let go of a lot of internal tension and experience a profound sense of relaxation and mental clarity.
Importance of Men Engaging in Challenging Tasks
In today’s modern society, men face a myriad of challenges, both personal and professional. From career aspirations to family responsibilities, the pressure to succeed and excel can be pretty overwhelming at times.
Voluntarily putting oneself through difficult challenges is essential for men’s physical and mental well-being. Confronting a challenge and pushing past limitations not only builds physical strength but also fosters mental resilience and fortitude. By leaning into the discomfort of hard work, men cultivate their ability to take on difficulties in all aspects of their lives.
Doing hard stuff is undeniably an invaluable asset for guys to be able to able to better navigate life’s challenges and achieve personal growth. Getting strong and building muscle is one of the best ways to find that edge.
Closing Thoughts
Muscle building is crucial for men’s overall health and well-being. Beyond the aesthetic appeal of a strong, muscular physique, building muscle offers so many benefits that extend into physical, mental, emotional, and, some would even, say spiritual health.
From improving metabolism and physical performance to enhancing hormonal balance and mental resilience, the importance of muscle building cannot be overstated. Through prioritizing strength training and embracing challenging tasks, men can optimize their health, vitality, and quality of life, ensuring they thrive both now and in the years to come.
Whether aiming to prevent age-related muscle loss, enhance bone density, or boost confidence and self-esteem, incorporating some muscle-building exercises into one’s routine is a massive advantage for achieving optimal health and well-being as a man.
