Meet Beth, a 72-year-old pickleball enthusiast who walks five miles every day. She considers herself healthy, since her only medication is for high cholesterol. But when she tripped while playing pickleball, she broke her left shoulder and wrist.

Meet George, a 59-year-old grandfather to one-year-old twins. Although he’s been overweight for years, his doctor always told him that his numbers look good; until today, when his doctor diagnosed him with pre-diabetes and prescribed medication.

Beth and George believed they were doing enough to stay safe and healthy, but insufficient muscle tissue left them injured and ill.

Building muscle is for everyone, not just young men. It’s for all of us who want to increase our health span—the years of good health in our lives—regardless of age or experience. Studies on older adults found that just 8-12 weeks of training significantly improved strength, power and muscle mass.

Muscle is truly the means to a longer, healthier, more independent life. Here are just some of the ways that ample muscle tissue benefits your health:

Enhances glucose uptake, lowering blood sugar, improving insulin response and leading to less chronic inflammation and lower risk of all-cause mortality
Improves balance and coordination, reducing your risk of falls and injuries
Cushions and stabilizes joints, lowering risk of osteoporosis, joint pain and fractures
Improves circulation and strengthens the cardiovascular system, lowering risk of heart disease
Releases hormones that support brain health, improving memory, focus and mental sharpness while lowering dementia risk
Helps regulate inflammation and support immune responses, reducing risk of certain diseases.

The best way to build muscle is with strength training, exercises that make your muscles work against resistance. This includes weights, gym machines, resistance bands or even your own bodyweight with simple exercises like chair squats, wall push-ups and standing calf raises. You can create a beginner plan with AI, follow an online video or join a local class.

Tips for success: Gradually increase the weight you use as you grow stronger; consistency matters—aim for at least two workouts per week; building muscle requires adequate nutrition—plenty of protein, sufficient carbs and healthy fats, ideally from minimally processed foods.

Nine months later… Beth has recovered from her injuries, started lifting weights regularly and is now strong enough to carry her granddaughter. George saw his new diagnosis as a wake-up call and hired his neighbor’s son to teach him how to strength train. He no longer requires medication.

Your turn: Take one small step today toward building muscle, whether signing up for a gym or group class, enlisting a friend as a workout buddy, having AI create a workout for you or looking into hiring a coach.

Dr. Rachel Felber is a physician in Coachella Valley and owner of Health Yourself, a company that provides one-on-one health and strength coaching and consulting to women of all ages. Rachel@HealthYourselfToday.com.