Lifting to Live

While our skin is technically the largest organ in the human body as far as surface area (skin can account for up to 20 square feet in adults), the largest organ system in the body by weight is skeletal muscle, different from smooth or cardiac muscle, which accounts for 30-40 percent of overall body mass. You might think muscles are just about looking good with six-pack abs or bulging biceps, but they do so much more than look good.

Muscles keep you moving—whether it’s walking, running, lifting, squatting, carrying groceries, playing with your kids, or rearranging your furniture. They aren’t just for show; they’re your secret weapon for living long and living well.

Dr. Gabrielle Lyon, board-certified family physician and New York Times best-selling author of Forever Strong, champions an approach that prioritizes the development of skeletal muscle. Her mission is to enhance longevity and tackle the rising issue of obesity, heart disease, and diabetes by focusing on optimizing muscle health. Dr. Lyon calls skeletal muscle “the organ of longevity” and “the internal engine that drives all systems.”

Maintaining adequate muscle mass increases your metabolic rate. This helps you burn more calories, even when your body is at rest. Muscle also levels up your overall strength and mobility, which includes improving your posture, helping to prevent falls, and reducing the risk of shrinking bone density. Regular muscle activity also helps to regulate blood sugar levels and reduce the risk of type 2 diabetes. And we can’t forget to mention that those with healthy muscle mass experience healthier bones and joints. You can say goodbye to achy knees or hips.

This may sound cruel, but as we hit our thirties, our muscle mass and power start to decline—this process, called sarcopenia, sees about an 8 percent decrease in muscle mass per decade, accelerating after age sixty. This involuntary muscle loss not only saps our strength but also heightens the risk of falls and injuries, leading to greater dependence and disability. But that’s not the whole story. Alongside muscle loss, fat mass often creeps up, reshaping our body composition and spiking the risk of insulin resistance. With bone density dipping and joints stiffening, our vulnerability to conditions such as joint pain, type 2 diabetes, obesity, heart disease, osteoporosis, and even height shrinkage increases. But don’t worry. Even a modest amount of resistance and strength training will combat these nemeses.

So why do more than half of the adults in the United States not practice strength training? Here are the top three reasons we’ve heard:

1. “I don’t have time.”
2. “I don’t know how.”
3. “I don’t want to bulk up.”

Let’s go ahead and debunk these excuses.

One, you’d be shocked at how little strength training you need to see results. It takes only twenty to thirty minutes, two to three times a week. That’s it! You don’t have to be at the gym for hours.

Two, strength training doesn’t have to require complicated routines, spotters, trainers, or multiple apps. All you need is . . . you! Any activity that makes your muscles work or resist against a weight or force counts. Sure, you can use weight machines or resistance bands. You can also use your own body weight and do push-ups, sit-ups, lunges, squats, burpees, planks, chair poses, and much more. Stressing your body with any heavy load makes it stronger.

Three, this mostly applies to women. Because women naturally have a lower level of testosterone in their body, they are less likely to gain large muscle mass through resistance training. So no, you’re not going to bulk up like a superhero or bodybuilder! But you will develop a stronger immune system and a healthy heart. Regular strength training plays a crucial role in amplifying immune function through improved circulation, increased production of immune cells, enhanced overall physical resilience, and its anti-inflammatory effect right after you pump iron or do bodyweight exercises.

Remember, longevity is not obsessing about being overweight; it’s striving not to be undermuscled.

Take Action Now
If you haven’t already done so, start a walking regimen. Begin with a daily ten-minute walk around your neighborhood. Gradually increase your time by five minutes each week. Aim for a brisk pace that raises your heart rate but still allows you to hold a conversation. Consistency is key. Commit to walking at least five days a week.

Start with bodyweight exercises like squats, push-ups, and planks. Aim for two to three sets of ten to fifteen repetitions. As you gain strength, incorporate light weights or resistance bands. Increase the resistance as you become stronger. Keep your routine varied to target different muscle groups and prevent boredom.

Check out TheBiblioDiet.com for fitness and strength training ideas and tips.

Adapted from The Biblio Diet by Jordan Rubin and Dr. Josh Axe. Copyright © 2025 by Jordan Rubin and Dr. Josh Axe. Published by Worthy Books, a division of Hachette Book Group, Inc. Used by permission. Tune in to LIFE TODAY on Monday, Feb. 23, to gain practical insights from Jordan Rubin, known as “America’s biblical health coach.”