Subject: “Why Muscle Matters More Than You Think (Especially As We Age)” 

by Mary Mac Gillavry | Yoga & TRE for Joyful Aging

April often feels like a natural reset point; the days are getting longer, there’s more light, and a sense of starting fresh is in the air. It’s a lovely time to check in with our bodies and think about what truly supports our health as we move through the seasons of life.

One area that’s often overlooked, but deeply important, is our muscle health.

As we age, we naturally begin to lose skeletal muscle mass and strength, a process known as sarcopenia. Most of us understand that muscle is important for movement, posture, and staying physically strong. But its role goes far beyond that.

Muscle is actually one of the most metabolically active tissues in the body. It helps regulate blood sugar, supports hormone balance, and plays a key role in how efficiently we burn energy. When we lose muscle, these processes don’t work as well.

This means sarcopenia isn’t just about getting weaker; it can have a significant impact on our overall metabolic health. Reduced muscle mass is linked to increased inflammation, poorer blood sugar control, and a higher risk of developing conditions such as Type 2 Diabetes, cardiovascular disease, and even cognitive decline. In fact, impaired glucose regulation in the brain is one reason why some researchers have referred to Alzheimer’s Disease as “type 3 diabetes.”

You may have heard that building muscle becomes much harder as we get older—and there is some truth in that. As we age, the body becomes a little less responsive to the signals that build muscle, meaning it can take more intention and consistency to see results.

However, the body never loses its ability to adapt. With the right kind of stimulus, we can still build strength, improve muscle quality, and support our metabolic health at any stage of life. It simply becomes less about doing more and more and more about doing the right things consistently.

In simple terms, less muscle can mean a slower metabolism, less stability in our health, and a greater vulnerability to chronic disease. That’s why maintaining and building muscle as we age is not just about strength or appearance: it’s a vital part of protecting long-term health.

So what can we do about it?

The good news is that muscle is incredibly responsive—it’s never too late to start rebuilding strength. Two particularly effective (and joint-friendly) ways to support muscle health are eccentric and isometric exercises.

• Eccentric movements focus on the lengthening phase of a muscle—for example, slowly lowering down into a squat. This type of training is especially powerful for building strength and resilience in a controlled and sustainable way.

• Isometric exercises involve holding a position under tension—like staying in a yoga pose for several breaths—which helps build stability and muscular endurance.

These approaches are both gentle yet highly effective, making them especially suitable as we get older. You may notice elements of this style of training woven into some of the yoga sessions I offer, with a focus on building strength in a way that feels supportive, steady, and accessible.

“It’s not about doing more, but about taking small, consistent steps toward strength—supporting your body in a way that’s kind and sustainable.”

With love and gentle energy,
Mary Mac Gillavry
Yoga & TRE for Joyful Aging
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