The best investment you can make in your health in 2025 is to double your strength and muscle mass. That’s why I’m making it my mission this year to achieve exactly that. At 38, I know this is likely the last period where I can build significant muscle and strength with relative ease. Waiting another year will only make it harder, as building muscle becomes more challenging with age.
What’s more, this goal isn’t just about lifting heavier weights—it’s about longevity, energy, and enjoying life to the fullest. I want to stay healthy, active, and energized to play with my kids, chase them around the park, and keep up with all the adventures life has to offer. Strength isn’t just physical; it’s foundational to living well.
At 38, you’re at a pivotal age for building strength and muscle mass. With a goal to double your strength in 2025, you’re not just chasing bigger lifts—you’re making a long-term investment in your health and longevity. Let’s explore why muscle mass is so important and why now is the time to act.
Muscle Mass: The Key to Long-Term Health
1. Muscle Mass Predicts Good Health in Older Age
Studies show that muscle mass is one of the best predictors of overall health and quality of life as you age. Having more muscle:
• Supports mobility and independence.
• Reduces the risk of chronic conditions like diabetes, cardiovascular disease, and osteoporosis.
• Improves recovery from illness or injury.
2. Muscle Reduces Biological Aging
After 40, muscle loss (sarcopenia) accelerates, with most people losing 3-5% of muscle mass per decade. This loss:
• Weakens your immune system.
• Increases the risk of falls and fractures.
• Slows your metabolism, leading to fat gain.
Building muscle now helps future-proof your body by mitigating this decline.
Why 38 is Your “Last Call” to Build Muscle
1. Hormonal Peak Is Behind You
Testosterone and growth hormone levels naturally decline with age, making muscle growth harder. At 38, you still have enough hormonal capacity to build significant muscle, but the window is closing fast. Waiting another decade will make it far harder to achieve the same results.
2. Building Muscle Later is Harder
By 50, it’s not impossible, but the rate of muscle gain slows significantly. What you build now will stay with you as a foundation, making it easier to maintain strength and function in later years.
How Muscle Mass Protects You as You Age
1. Preserves Strength and Mobility
Muscle supports your joints and bones, reducing wear and tear and preventing injuries. It keeps you active, independent, and mobile as you grow older.
2.Boosts Metabolic Health
More muscle improves insulin sensitivity, keeping blood sugar levels stable and reducing the risk of diabetes. It also burns calories, helping you maintain a healthy weight.
3. Supports Recovery and Resilience
In older adults, higher muscle mass is linked to faster recovery from illnesses or surgeries. It acts like a “health reserve” that protects you when your body is under stress.
Doubling Your Strength in 2025: The Plan
1. Focus on Compound Lifts
• Bench press, squats, deadlifts, and pull-ups will be your bread and butter.
• Progressively overload each lift weekly, aiming to add 1-2.5 kg per session.
2. Train Consistently
• 2-3 sessions per week focused on strength and hypertrophy (muscle growth).
• Stick to structured programs and track your progress.
3. Prioritize Recovery
• Sleep 7-8 hours per night.
• Eat 1 gram of protein per pound of body weight (~160 g for 72 kg).
4. Start Now
Every day you delay, you miss an opportunity to build the muscle that will serve you for decades.
The Bottom Line
At 38, you’re in a prime position to build muscle and double your strength. Doing so in 2025 isn’t just about lifting heavier—it’s about preparing your body for the decades ahead. Muscle mass isn’t just about aesthetics; it’s your armor against aging, a metabolic ally, and a foundation for lifelong health.
Make 2025 the year you take charge. Build the muscle you need now, so you can live stronger, healthier, and more independently for years to come. Your future self will thank you.
