Building strength and muscle mass: how to optimize training, nutrition, and more for longevity (AMA #71 rebroadcast)

Building muscle mass and strength serves as a critical pillar for longevity, metabolic health, and injury prevention. Strength, rather than just muscle size, acts as a primary predictor of reduced all-cause mortality, cardiovascular disease, and neurologic decline. Effective training relies on progressive overload—systematically increasing load, volume, or time under tension—while prioritizing technical control to avoid injury. Power training, which emphasizes velocity in the concentric phase, becomes increasingly vital with age to counteract the selective atrophy of fast-twitch muscle fibers. Optimal muscle maintenance requires a daily protein intake of approximately 1.6 to 2.4 grams per kilogram of body weight, often supplemented by creatine to support ATP production. Regardless of age or experience, consistent resistance training, balanced with adequate recovery and stress management, remains the most effective intervention for maintaining functional independence and metabolic health throughout the lifespan.