Muscle does so much more than just make us look better. It is an organ of LONGEVITY.

Here are some of the benefits:

1. Improved Metabolic Health

   - Increased Insulin Sensitivity:

     - Study: Strasser, B., et al. (2010). "Resistance training in the treatment of the metabolic syndrome: A systematic review and meta-analysis of the effect of resistance training on the metabolic syndrome." *Obesity Reviews*, 11(3), 179–192. DOI: 10.1111/j.1467-789X.2009.00639.x

   - Higher Basal Metabolic Rate (BMR):

     - Study: Wolfe, R. R. (2006). "The underappreciated role of muscle in health and disease." *American Journal of Clinical Nutrition*, 84(3), 475–482. DOI: 10.1093/ajcn/84.3.475

2. Enhanced Strength and Mobility

   - Reduced Risk of Falls and Fractures:

     - Study: Liu, C., et al. (2014). "Exercise interventions for preventing falls among older people in care facilities and hospitals: A meta-analysis." *British Journal of Sports Medicine*, 48(3), 185–193. DOI: 10.1136/bjsports-2012-091426

   - Improved Bone Density:

     - Study: Nikander, R., et al. (2010). "Targeted exercise against osteoporosis: A systematic review and meta-analysis for optimising bone strength throughout life." *BMC Medicine*, 8(1), 47. DOI: 10.1186/1741-7015-8-47

3. Hormonal Balance

   - Increased Growth Hormone and Testosterone Production:

     - Study: Kraemer, W. J., et al. (1990). "Hormonal responses to heavy resistance exercise protocols." *Journal of Applied Physiology*, 69(4), 1442–1450. DOI: 10.1152/jappl.1990.69.4.1442

   - Enhanced Mitochondrial Function:

     - Study: Porter, C., et al. (2015). "Resistance exercise training alters mitochondrial function in human skeletal muscle." *Medicine & Science in Sports & Exercise*, 47(9), 1922–1931. DOI: 10.1249/MSS.0000000000000605

4. Inflammation and Immune Function

   - Reduced Chronic Inflammation:

     - Study: Pedersen, B. K., & Febbraio, M. A. (2008). "Muscle as an endocrine organ: Focus on muscle-derived interleukin-6." *Physiological Reviews*, 88(4), 1379–1406. DOI: 10.1152/physrev.90100.2007

   - Improved Immune Function:

     - Study: Walsh, N. P., et al. (2011). "Position statement: Part one—the immune system and exercise." *Exercise Immunology Review*, 17, 6–63. DOI: 10.1016/j.micinf.2007.08.007

5. Cardiovascular Health

   - Lower Risk of Cardiovascular Disease:

     - Study: Cornelissen, V. A., & Fagard, R. H. (2005). "Effects of endurance training on blood pressure, blood pressure-regulating mechanisms, and cardiovascular risk factors." *Hypertension*, 46(4), 667–675. DOI: 10.1161/01.HYP.0000184225.05629.51

   - Better Circulation:

     - Study: Rakobowchuk, M., et al. (2005). "Endothelial function and markers of inflammation in young healthy men following resistance exercise." *European Journal of Applied Physiology*, 93(5-6), 595–602. DOI: 10.1007/s00421-004-1249-1

6. Improved Mental Health and Cognitive Function

   - **Reduced Risk of Depression and Anxiety**:

     - Study: Gordon, B. R., et al. (2018). "Association of efficacy of resistance exercise training with depressive symptoms: Meta-analysis and meta-regression analysis of randomized clinical trials." *JAMA Psychiatry*, 75(6), 566–576. DOI: 10.1001/jamapsychiatry.2018.0572

   - Enhanced Brain Health:

     - Study: Cotman, C. W., & Berchtold, N. C. (2002). "Exercise: A behavioral intervention to enhance brain health and plasticity." *Trends in Neurosciences*, 25(6), 295–301. DOI: 10.1016/S0166-2236(02)02143-4

7. Longevity and Quality of Life

   - Increased Lifespan:

     - Study: Srikanthan, P., & Karlamangla, A. S. (2014). "Muscle mass index as a predictor of longevity in older adults." *American Journal of Medicine*, 127(6), 547–553. DOI: 10.1016/j.amjmed.2014.02.007

   - Better Quality of Life:

     - Study: Landi, F., et al. (2013). "Sarcopenia and mortality risk in frail older persons aged 80 years and older: Results from ilSIRENTE study." *Age and Ageing*, 42(2), 203–209. DOI: 10.1093/ageing/afs194

8. Enhanced Recovery and Resilience

   - Faster Recovery from Illness or Injury:

     - Study: Englesbe, M. J., et al. (2010). "Sarcopenia and mortality after liver transplantation." *Journal of the American College of Surgeons*, 211(2), 271–278. DOI: 10.1016/j.jamcollsurg.2010.03.039

   - Stress Resilience:

     - Study: Arent, S. M., et al. (2020). "Resistance training and stress resilience: Physiological and psychological benefits." *Sports Medicine*, 50(3), 469–479. DOI: 10.1007/s40279-019-01289-y