There’s a reason I keep coming back to muscle. Muscle is misunderstood.
For too long, we’ve treated it like a cosmetic accessory—something for athletes, fitness influencers, or people training for an Ironman. But muscle isn’t about vanity. And it’s definitely not just about aesthetics.
Muscle is medicine. And when it comes to aging well, it might just be one of the most important tools we’ve got.
A study that changed everything (and no one talks about)
I sat down with journalist and author Michael Joseph Gross, whose new book Stronger dives deep into the cultural and scientific history of muscle. (Spoiler: It’s more fascinating—and more relevant—than you think.)
One of the most jaw-dropping pieces of research we talked about comes from a 1990 study published in JAMA. Researchers took a group of nonagenarians—yes, folks in their 90s—many of whom were living in nursing homes, using walkers or wheelchairs.
They put them on a high-intensity strength training protocol. And you know what happened?
-Strength gains.
-Improved mobility.
-Several participants ditched their walkers.
Let me repeat that: people in their 90s got stronger. Not just a little. A lot. Enough to change their quality of life.
Walking is good. Lifting is better.
Look—I’m never going to tell you walking isn’t beneficial. But when it comes to preserving skeletal muscle, which plays a central role in everything from metabolic health to balance and cognitive resilience, resistance training is essential.
Strength training is the intervention that actually builds and maintains the muscle tissue we start losing (hello, sarcopenia) as early as our 30s. Walking alone doesn’t cut it.
And yes, I know—barbells can be intimidating. But that’s where good science, good coaching, and a little creativity come in.
What if doctors prescribed leg presses?
Michael and I also discussed health care and muscle’s role in medicine. It got me thinking about Strong Medical, my own practice, where I prescribe resistance training as part of medical treatment. Like actual prescriptions—for muscle growth, depression, frailty, diabetes, and more.
Imagine going to your doctor and hearing,
“Here’s your diagnosis—and here’s your deadlift.”
I’m only kind of kidding.
Strong is not a phase. It’s a foundation.
Here’s the takeaway: Strength isn’t about hitting a number in the gym. It’s about maintaining your autonomy, your energy, and your ability to act in the world.
As Michael put it in our conversation:
“Without muscle, we can’t be who we want to be—or do what we want to do.”
You don’t need to PR your squat at 85. But you do need to keep moving—intelligently, consistently, and with some actual resistance.
Because resilience doesn’t happen by accident.
🎧 Listen to the full conversation with Michael Joseph Gross here.
📚 Read his book Stronger: The Untold Story of Muscle in Our Lives
