When it comes to exercise, most people focus on weight loss as the ultimate fitness goal. Experts argue that there is still a lack of awareness as most people want to be slim but do not know the importance of muscle mass in their body.

There are many types of exercises that can help lose weight, but activities like walking, jogging and running are excellent exercises for the body, but they only take into account the health of the heart, not the muscles.

Many of us know that strength training, whether through free weights, resistance bands or machines, helps build and preserve muscle and strength. However, few people realize its effect on bone health.

Strong muscles play an important role in supporting and strengthening bones, reducing the risk of fractures associated with conditions such as osteoporosis.

Dr. Amit Pankaj Aggarwal, Senior Director and HOD, Orthopedics and Joint Replacement, Fortis Hospital, Shalimar Bagh, said that building and maintaining muscle is much more important than the number on the scale for overall health.

“Muscle is metabolically active, which means it burns more calories even when you’re resting,” Dr. Aggarwal explains. This builds muscle, essential for boosting metabolism and maintaining a healthy weight over the long term.

Unlike fat, muscle contributes to better body composition, which is an important factor for long-term health.

role of muscles in health

Muscles are not just about aesthetics or strength, they are an integral part of daily life.

From climbing stairs to carrying groceries, strong muscles make these tasks easier and safer. Additionally, muscles act as a protective shield for the joints, absorbing stress and reducing injuries.

“This is especially important for individuals suffering from joint pain or recovering from injuries,” Dr. Aggarwal said.

Muscle health also supports bone density. Resistance exercises stimulate bone growth, reducing the risks associated with osteoporosis, especially in aging populations.

Age-related muscle loss, or sarcopenia, can seriously impact mobility and independence. Strength training helps counteract this, allowing older people to remain active and self-reliant as they age.

According to Harvard Medical School researchers, age-related changes, inactivity and poor nutrition can gradually weaken bones, leading to a 1% annual bone mass loss after 40. This increases the risk of fracture even with minor stress such as tying a shoe lace.

Weight vs. Muscle: A Misleading Metric

While weight is often seen as a measure of health, it is not the whole picture. Muscle weighs more than fat but takes up less space, meaning that a person with more muscle may weigh more, yet still have a healthier body composition than a person with less muscle and more fat. .

Focusing only on weight ignores these nuances. Research shows that strength training improves metabolism and insulin sensitivity, reducing the risk of chronic diseases like diabetes and heart disease.

Studies have also linked muscle-building exercises to better mental health, better sleep, and increased longevity.

Dr. Aggarwal recommends looking beyond the scale: “Focus on strength training, an active lifestyle, and a balanced diet.”

Activities like resistance training and weight lifting are not only effective for building muscle, but also improve overall functionality, reducing the risk of injuries and chronic pain.

He said that prioritizing muscle health over weight can change not only your fitness but also the quality of your life.