Female muscles


Skeletal muscle – it's that dynamic, adaptable tissue hiding beneath your skin. In the world of human physiology, it reigns supreme, making up around 40% of your body weight, hosting 50-75% of your protein stash, and chipping in on 30-50% of your total protein turnover. But let's keep it simple; muscles are mostly water (75%), some protein (20%), and a smattering of minerals, fat, and carbs (5%).

Now, here's the interesting part: Your muscle mass isn't just some static feature; it's in a constant dance between building and breaking down. Nutritional status, hormones, exercise habits, injuries, and more all join in on the party.

So, why should you care about these muscle matters?


Think of your skeletal muscles as your body's Swiss Army knife. They're the engines behind movement, the architects of your posture, and the driving force that lets you keep up with life's activities. Whether it's a friendly game of frisbee or just staying upright during your Zoom meetings, your muscles have your back.

But wait, there's more! Muscles are also metabolic powerhouses. They store vital goodies like amino acids and carbs, generate heat to keep your core cozy, and burn the lion's share of your energy during physical activity. Plus, they're generous donors, handing out amino acids to other body parts for crafting specialized proteins.

Muscles are like your body's first responders. When things get stressful or illness knocks on your door, they step up to the plate. Losing muscle mass? That's like sending your frontline defenders home during a crisis – not a great strategy.


Skeletal muscle fibers. Endomysium

Now, let's chat about your bones. Did you know that 10 million American adults are wrestling with osteoporosis? That's a bone-weakening condition that's no fun to deal with. And here's a bone-chilling fact: If you don't throw some resistance training into your routine, you might see a 1-3% drop in bone mineral density each year.

But fear not! Exercise can be your bone's best friend. Studies have shown that resistance training can pump up your bone mineral density, making your bones stronger and less prone to fractures. It's like giving your skeleton a suit of armor.


Ready for a metabolism makeover? Resistance training is like the magic spell you've been waiting for. First, it builds muscle, which guzzles more calories at rest than fat. In other words, the more muscle you have, the more calories you burn just chilling.

But here's the kicker: Resistance training also throws your muscles into a bit of a frenzy. After a workout, they're repairing and remodeling, which demands even more energy. Studies have shown that your resting metabolic rate can go up by around 7% after several weeks of resistance training. That means you're burning more calories while doing absolutely nothing.

And if you thought this effect was just a one-time deal, think again. Even a single bout of resistance training can rev up your metabolism for three whole days. It's like turning your body into a calorie-burning furnace.


Now, let's tackle the big D – diabetes. As the obesity epidemic rages on, type 2 diabetes is following closely behind. The good news is that resistance training can swoop in as your knight in shining armor. Studies have shown that it can boost insulin sensitivity and keep type 2 diabetes at bay.

But it doesn't stop there. Resistance training can also help you shed that stubborn belly fat, which is often linked to insulin resistance. So, if you're looking to fend off diabetes, get those muscles moving.


So, how do you turn your muscles into metabolic superheroes? Enter strength training. It's like the secret recipe for muscle growth. When you strength train, your muscle fibers bulk up, thanks to increased protein synthesis and some nifty cellular additions. Think of it as giving your muscles an upgrade – more fibers, more power.

But here's the catch: Muscles are savvy. To keep the growth party going, you need progressive overload. That means challenging your muscles with more weight or reps as you go along. It's like giving your muscles a friendly nudge, saying, "Hey, time to get even stronger."

Now, let's talk diet. Protein is your muscle's best friend. Studies have shown that adding extra protein to your diet can supercharge your muscle gains. The secret sauce? Amino acids, the same ones that help muscles grow after strength training.


Before we wrap things up, let's meet the trio of muscle types:

Skeletal Muscle: These are your voluntary muscles, the ones you can control. Think of them as your body's workforce for everyday movements.

Cardiac Muscle: Found only in your heart, these muscles work tirelessly to keep the blood pumping. You don't even have to think about it – they're in autopilot mode.

Smooth Muscle: Smooth muscles are the hidden heroes, found in organs, blood vessels, and more. They're involuntary, controlled by your autonomic nervous system, and help keep everything running smoothly.


Skeletal muscle is your body's unsung hero. It's not just about looking fit; it's about keeping your bones strong, revving up your metabolism, and standing strong against diabetes. As you age, your muscle mass becomes your ally in the battle against time. So, whether it's lifting weights or eating protein, invest in your muscles – the payoff is worth every effort.

James Freeman


Liam Marshall, the friendly fitness coach, has spent 14 years sharing his love for sports and fitness. With degrees in sports science, he crafts workouts that fit like your favorite jeans. Beyond the gym, he organizes sports clinics and tech-savvy fitness apps that motivate people worldwide. He's all about making fitness doable for everyone, and it's not just about bodies – it's boosting confidence. In 2019, he scored the "Virginia Fitness Coach of the Year" award. Outside the fitness world, he loves family time and hikes in Shenandoah National Park. Liam's journey from a small-town fitness fan to a big-time coach is all about passion, inspiring people to see fitness as a body-and-mind thing. Catch him on Instagram to stay in the loop!