Your active organ for strength, health and hormonal balance
Muscle mass is far more than just strength or aesthetics; it's an active organ that plays a crucial role in your metabolism, insulin sensitivity, hormone regulation, and life expectancy . For men, building and maintaining muscle mass is a fundamental prerequisite for physical and mental performance, especially from the age of 30 onward, when natural muscle loss (sarcopenia) begins.
The higher the proportion of functional muscle mass, the better the conditions for testosterone levels, fat burning, heart health, bone density and resilience to stress .
Why muscle mass is especially important for men
From around the age of 30, men without targeted training lose up to 1% of their muscle mass annually, with the rate of loss increasing after age 50. This loss not only affects physical appearance but also impacts key health parameters:
- Muscle mass regulates blood sugar levels – the more muscle, the better the insulin sensitivity.
- Muscles store amino acids for the immune system, skin, and brain.
- Muscle contractions release myokine hormones – these have an anti-inflammatory effect.
- Training increases the body's own testosterone production.
- Well-trained muscles protect against injuries, falls, and back problems.
- More muscle mass means a higher basal metabolic rate and therefore better fat burning.
In short: Muscle mass is a metabolic shield. Losing it also means losing hormonal and metabolic stability.
How can muscle mass be built?
Building muscle mass requires targeted stimuli, adequate nutrient supply, and proper recovery. The cornerstones are:
- Progressive strength training : 2-4 sessions per week, ideally with multi-joint exercises (squats, deadlifts, pull-ups, bench presses)
- Protein intake : Min. 1.6–2.2 g/kg body weight daily
- Calorie intake : Slightly in excess (but controlled) for muscle building
- Regeneration : 7–9 hours of sleep, active recovery, no chronic stress
- Supplements (optional) : Creatine, Omega-3, Magnesium, Vitamin D
The principle is: apply a stimulus → ensure supply → allow recovery. Only then will new muscle develop.
Obstacles to muscle building
Many men stagnate despite training, often because key factors are not right:
- Too little protein or calories
- Chronic stress (high cortisol inhibits muscle growth)
- Testosterone deficiency
- Sleep deficit
- Overtraining
- Nutrient deficiencies (e.g. zinc, magnesium, B vitamins)
Therefore, it is worthwhile to regularly check hormone and micronutrient levels , especially if no progress is visible despite training.
How do you measure muscle mass?
The number on the scale alone doesn't tell you much. Better indicators are:
- Body fat analysis using bioimpedance (BIA)
- DEXA scan (gold standard, available from specialists)
- Waist circumference + muscle circumference (e.g. upper arm, thigh)
- Subjective measurements: strength level, fatigue, appearance, regeneration
Ideally, regular progress analysis should be conducted – for example, every 3 months – to make progress visible.
Maintaining muscle mass in old age
Muscle mass is the most important health factor in old age – even more so than blood sugar or cholesterol. Studies show that people with more muscle mass at age 60 live longer, have fewer falls, better hormone profiles, and are less susceptible to illness.
Particularly effective:
- Strength training + high-protein diet
- Reduction of chronic inflammation (e.g. through Omega-3, exercise, good sleep hygiene)
- Targeted correction of testosterone deficiency , e.g. through medically supervised therapy or lifestyle optimization
Conclusion
Muscle mass is not a cosmetic extra; it is one of the most important biomarkers for men's health, metabolic stability, and resistance to aging . Anyone who wants to remain fit, focused, hormonally stable, and resilient in the long term should invest specifically in their muscles – with good training, a healthy diet, and sufficient recovery.
