Why Increasing Muscle Mass Should Be Your Top Fitness Goal

Sanika Vaid
2 min readMay 1, 2023


Muscle mass refers to the amount of muscle tissue in the body. It is the total weight of all the muscles in the body combined. The more muscle mass a person has, the stronger their muscles are likely to be. Muscle mass can be increased through exercise, particularly strength training or weightlifting. Having a healthy amount of muscle mass is important for overall physical strength, mobility, metabolism, and bone health.

If you’re not focusing on increasing your muscle mass through your workout regimen, here are 5 reasons why you probably should:

1. Resistance training promotes muscle mass:

Resistance training (done through lifting weights) has been found to increase muscle mass and strength, which can help with fat loss and overall body composition. The more muscle you have, the higher your metabolism, and the more calories you burn during a workout and at rest. This is what helps us achieve that “toned” look we are chasing.

2. Muscle mass helps with improving your metabolism:

Muscle mass is an active tissue that burns calories (3 times more than fat) even when you’re at rest. This means that the more muscle mass you have, the more calories you burn throughout the day, which means you have a higher metabolism.

3. Muscle mass protects bone health:

As we age, we naturally lose muscle mass and bone density, which can increase the risk of fractures and osteoporosis. The only thing that protects your skeletal framework is muscle. And, research has shown that resistance training can help preserve bone density and protect against bone loss as well. A study published in the Journal of Bone and Mineral Research shows that this is important for peri, post, and menopausal women.

4. Muscle mass improves glucose metabolism:

Resistance training has also been found to improve glucose metabolism, which can help prevent or manage conditions like type 2 diabetes. A study published in the Journal of Applied Physiology found that resistance training improved insulin sensitivity in overweight and obese adults. We want a higher insulin sensitivity value as this allows the cells of the body to use blood glucose more effectively, reducing blood sugar levels.

5. Muscle mass improves overall health:

In addition to the specific benefits mentioned above, muscle mass has been associated with improved overall health and longevity. A study published in the American Journal of Epidemiology found that higher muscle mass was associated with a lower risk of mortality in both men and women.

The key takeaway is, building and maintaining muscle mass has many benefits beyond just strength and aesthetics. It can help with fat loss, protect against age-related declines in bone health, improve glucose metabolism, and promote overall health and longevity.



Sanika Vaid

Everything fitness, nutrition, & wellness. I bust myths & help you improve your habits. Currently running a company that provides coaching solutions for this.