Building muscle is essential for metabolic health, offering numerous benefits that go beyond just physical strength and movement. Muscles play a significant role in glucose processing, with over 80 percent of glucose derived from food being processed by muscles. This glucose processing is vital for maintaining insulin sensitivity, which is crucial for preventing conditions like insulin resistance and Type 2 diabetes.
Research has shown that both strength training and building muscle mass can improve insulin sensitivity. For example, a study in 2020 found that men who engaged in strength training were 2.4 times less likely to be insulin resistant than those who didn't. Older adults who performed moderate strength training for 3-6 months experienced a 30 percent improvement in insulin resistance.
Muscles impact glucose disposal through various mechanisms, both insulin-dependent and insulin-independent. One way is by increasing the number of glucose transporters like GLUT-1 and GLUT-4, allowing more glucose to be transported into the cells without relying heavily on insulin. Additionally, strength training stimulates the production of myokines, which have positive effects on energy metabolism and insulin sensitivity.
Furthermore, muscle mass enhances mitochondrial function, leading to more efficient glucose utilization and higher energy production. While the caloric impact of muscle is often exaggerated, it is true that muscle mass increases the metabolic rate, contributing to improved overall metabolic health.
To maximize the benefits of muscle growth, it's essential to follow some evidence-based strategies. Starting with two total-body strength training sessions per week is sufficient for beginners, allowing for ample recovery between workouts. During these sessions, trainees should aim to perform sets almost to failure, with 10 to 20 working sets per muscle group per week to promote muscle growth effectively.
Progressive overload is crucial for continued muscle development, achieved by gradually increasing the total volume of weight lifted or repetitions performed over time. Adequate protein intake is also essential, with recommendations ranging from 0.6 to 1.4 grams of protein per pound of body weight per day, depending on caloric intake and specific goals.
It's important to note that before starting any strength training regimen, consulting with a healthcare professional or certified personal trainer is advised, especially for individuals with pre-existing health conditions. Proper form and technique are crucial to prevent injuries and ensure optimal results.
