Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor.
Most people track their weight. Some track body fat. Very few track something that matters far more long term: muscle mass. Muscle is one of the strongest predictors of long term health, resilience, and metabolic function. This report outlines why muscle should be considered a primary health marker and why structured resistance training is essential for long term wellbeing.
Muscle as Metabolic Insurance
Muscle tissue improves insulin sensitivity, supports blood sugar regulation, and helps the body use energy more efficiently. Higher muscle mass contributes to better metabolism, improved fat burning, greater blood sugar stability, and lower risk of metabolic disease. For women entering perimenopause and menopause, and for men over 40, maintaining muscle becomes increasingly important as hormonal shifts naturally reduce muscle mass unless resistance training is applied.
Strength as a Health Marker
Research consistently links strength to reduced all cause mortality risk. Stronger individuals tend to live longer and maintain independence for longer. Strength protects bone density, joint health, posture, mobility, and overall confidence. It is not about lifting the heaviest weight, but about maintaining functional strength that supports daily life.
Why Muscle Development Stalls
Many individuals fail to build or maintain muscle not due to lack of motivation, but due to insufficient intensity, lack of progressive overload, repetitive comfortable routines, and limited accountability. Muscle adapts only when sufficiently challenged. Casual training maintains. Structured and progressive training transforms.
The Role of Coaching and Accountability
Effective muscle development requires a progressive plan, correct technique, appropriate intensity, and long term consistency. Professional coaching and accountability significantly improve outcomes by ensuring structured progression and sustained commitment.
If the goal is fat loss, longevity, strength, or overall wellbeing, muscle mass should be prioritised over scale weight alone. The critical question shifts from ‘How much do I weigh?’ to ‘Am I building or maintaining muscle?’ Muscle is not simply about appearance. It is a cornerstone of long term health and quality of life.
At Bay City Gym, we are here to support you into a strong 2026. Reach out by emailing us on info@baycitygym.co.nz if you have any questions or simply use your Bay City Gym app to book into a class now.