What Double Board-Certified MD Kunal Sood Wants You To Know About Muscle And Aging

For many people, being thin is often mistaken for being healthy. But according to Dr. Kunal Sood, MD, a double board-certified physician known for sharing evidence-based health education, true health goes far beyond the number on the scale. One of the most overlooked factors in long-term wellness is muscle mass, especially as we age.


Muscle is not just about appearance or athletic performance. It plays a foundational role in mobility, metabolism, disease prevention, and independence. Losing it too early or too quickly can quietly increase health risks over time.

Muscle loss starts earlier than most people realize

A common assumption is that muscle loss only becomes a concern in old age. In reality, research shows that adults begin losing muscle mass as early as their 30s. On average, people lose about three to five percent of their muscle mass per decade if they are not actively working to maintain it. This process, known as age-related muscle loss, can gradually affect strength, balance, and overall physical resilience.

Without enough muscle, everyday movements like standing up from a chair, climbing stairs, or carrying groceries can become harder. Over time, this loss can contribute to frailty and reduced quality of life.

Why is muscle essential for daily function

Muscle is what allows the body to perform basic daily tasks safely and efficiently. Strong muscles support joints, protect bones, and help maintain balance. When muscle mass declines, the risk of falls and fractures increases, particularly as people get older.

Maintaining muscle strength is also closely tied to mobility. People with better muscle health tend to remain active longer, which further supports cardiovascular health and mental well-being. In contrast, reduced muscle mass can create a cycle where movement becomes more difficult, leading to even greater physical decline.

The link between muscle and chronic disease risk

Muscle does more than support movement. It plays an important role in regulating blood sugar and metabolism. Skeletal muscle helps the body use glucose efficiently, which is why higher muscle mass is associated with a lower risk of type 2 diabetes.

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Studies also suggest that maintaining muscle strength can reduce the risk of heart disease and other metabolic conditions. Muscle tissue helps manage inflammation and supports healthy energy use throughout the body. This means that strength training is not just a fitness choice but a preventive health strategy.

Strength training as a protective tool

Dr. Sood emphasizes strength training as one of the most effective ways to slow age-related muscle loss. Resistance exercises signal the body to build and preserve muscle, even later in life. This does not require extreme workouts or heavy lifting. Consistent, progressive resistance using body weight, resistance bands, or weights can make a meaningful difference.

Strength training has also been shown to improve bone density, which further lowers fracture risk. When muscles pull against bones during resistance exercise, they stimulate bone maintenance and strength.

Muscle supports metabolism and mental health

Another key benefit of muscle is its impact on metabolism. Muscle tissue burns more energy at rest than fat tissue, which helps support a healthy metabolic rate over time. This becomes increasingly important with age, as metabolic slowdown is common.

Beyond physical health, muscle strength has been linked to mental resilience. Regular strength training is associated with improved mood, reduced symptoms of anxiety and depression, and better cognitive health. Physical strength often supports psychological confidence, especially as people navigate aging and lifestyle changes.

Independence depends on muscle health

Perhaps the most important takeaway from Dr. Sood’s message is the role muscle plays in preserving independence. Muscles allow people to move freely, care for themselves, and maintain autonomy later in life. It supports not just how long we live, but how well we live.

Maintaining muscle is not about chasing a specific body type. It is about protecting long-term function and health. Building and preserving muscle at any age can significantly improve quality of life and reduce future health risks.

The bottom line

Being skinny does not automatically mean being healthy. Muscle mass is a critical, often underestimated component of overall wellness. Starting strength training earlier in life and continuing it consistently can help slow muscle loss, protect against chronic disease, and support independence as we age.

As Dr. Kunal Sood, MD, highlights, muscle is not optional. It is essential for a healthier, more resilient future.