Science-backed ways to measure and improve your 'musclespan'
While fitness trackers monitor heart rate and sleep patterns, emerging research suggests we may be overlooking one of the most powerful predictors of longevity: musclespan. This concept, championed by muscle health expert Dr. Gabrielle Lyon, focuses on maintaining strength and healthy skeletal muscle throughout life rather than just cardiovascular metrics.
"Musclespan is the way in which we support strength and healthy ageing," Dr. Lyon explains. "It's about living as long as you can with healthy skeletal muscle." Unlike traditional health markers, musclespan encompasses your body's ability to maintain functional strength, metabolic health, and disease resilience as you age.
The science behind musclespan centers on skeletal muscle's role as both a metabolic and endocrine organ. These muscles don't just enable movement—they produce powerful signaling molecules called myokines that may help reduce inflammation, support immune function, and promote cellular health. Research published in Endocrine Reviews suggests myokines may explain why regular exercise is associated with reduced risk of cancer, heart disease, and cognitive decline.
Understanding how to assess and improve your musclespan provides a comprehensive approach to longevity that goes beyond conventional health tracking.
6 Evidence-Based Ways to Measure and Improve Your Musclespan
1. Test Your Functional Movement Capacity
Your ability to perform basic bodyweight movements serves as a fundamental indicator of muscle health and functional strength. Dr. Lyon recommends specific benchmarks that research suggests are associated with better health outcomes: 10 push-ups, 1 unassisted pull-up, and at least 25 squats.
Assessment approach: Test these movements when well-rested, focusing on proper form rather than speed. Push-ups are particularly valuable—research indicates men who can perform 40 push-ups show lower mortality risk compared to those managing only 10, with women likely experiencing similar benefits at lower rep counts.
Implementation strategy: If you can't meet these benchmarks, start with modified versions. Use incline push-ups, assisted pull-ups, or bodyweight squats to build toward full movements. Retest monthly to track improvements, as these functional movements reflect real-world strength that supports daily activities and may indicate overall muscle health.
2. Measure Your Grip Strength Regularly
Grip strength testing provides one of the most accessible and reliable indicators of overall muscle health. This simple assessment has been associated with reduced risk of age-related diseases including heart disease, type 2 diabetes, and certain cancers, while weak grip strength may signal sarcopenia—age-related muscle loss.
Assessment approach: Use a hand dynamometer or squeeze test to measure maximum grip force. While specific targets vary by age and gender, focus on maintaining or improving your baseline measurement over time rather than comparing to population averages.
Scientific rationale: As Dr. Lyon notes, grip strength serves as "a good barometer of how everything else will weaken." Research suggests this simple test reflects systemic muscle health because grip strength correlates with overall muscle mass and function. Regular testing can help identify declining muscle health before it significantly impacts daily activities or metabolic function.
3. Implement Strategic Strength Training
Targeted resistance training forms the foundation of musclespan improvement. Exercise physiologist Heather Milton recommends strength training that targets all major muscle groups twice weekly, using progressive overload to stimulate muscle adaptation and growth.
Implementation approach: Choose weights where you can complete 8-12 repetitions with only 1-2 reps remaining before form breakdown. This intensity level, as Dr. Lyon explains, puts "sufficient stress on the muscles so they have to adapt." Focus on compound movements like squats, deadlifts, and rows that engage multiple muscle groups.
Progressive strategy: Increase weight, reps, or sets gradually as strength improves. Allow 48-72 hours recovery between training the same muscle groups, as Dr. Lyon warns that inadequate rest between high-intensity sessions targeting identical muscles can be counterproductive. Track your progress to ensure consistent advancement in both strength and muscle endurance.
4. Optimize Recovery and Sleep Quality
Recovery plays a crucial role in musclespan development, with sleep serving as the primary window for muscle repair and growth. Dr. Lyon emphasizes that "sleep is imperative: when we sleep, the hormones that create those adaptations are at their peak."
Implementation approach: Prioritize 7-9 hours of sleep quality nightly, maintaining consistent sleep-wake times to support hormonal optimization. Create a sleep environment that supports deep, restorative sleep phases when growth hormone and other anabolic hormones peak.
Recovery enhancement: Consider incorporating active recovery days with light movement, adequate hydration, and stress management techniques. Research suggests that chronic stress can interfere with muscle protein synthesis and recovery processes. While individual responses vary, some people find that magnesium supplementation may help support relaxation and sleep quality, though consultation with a healthcare provider is recommended before starting any supplements regimen.
5. Monitor Metabolic Health Markers
Blood biomarkers provide insight into the metabolic aspects of muscle health that aren't visible through physical testing alone. Dr. Lyon recommends monitoring markers related to metabolic syndrome every three to four months, as "all of those are indicators of metabolic syndrome, which is in actuality unhealthy skeletal muscle."
Key markers to track: Focus on blood glucose levels, cholesterol profiles, and triglycerides—markers that reflect how well your muscle tissue is functioning metabolically. Healthy muscle tissue supports insulin sensitivity and glucose metabolism, while declining muscle health may be associated with metabolic dysfunction.
Assessment strategy: Work with a healthcare provider to establish baseline values and track changes over time. These markers, combined with physical assessments, provide a comprehensive view of muscle health. Remember that muscle tissue serves as a glucose sink during and after exercise, so improvements in strength training may be associated with better metabolic markers over time.
6. Integrate Movement Throughout Daily Life
Beyond structured exercise, daily movement patterns significantly impact musclespan maintenance. Dr. Lyon advises against "long sedentary stretches in daily life," emphasizing that "the more active you are, the more you prime your body for muscle" health and function.
Implementation approach: Break up prolonged sitting with brief movement breaks every 30-60 minutes. Simple activities like standing, walking, or light stretching help maintain muscle activation and metabolic function throughout the day.
Lifestyle integration: Look for opportunities to incorporate functional movements into daily routines—taking stairs instead of elevators, carrying groceries, or performing household tasks that engage major muscle groups. These activities complement formal exercise by providing consistent muscle stimulation and may help support the metabolic benefits associated with active muscle tissue.
Building Your Musclespan Strategy
The most effective approach to improving musclespan involves combining regular assessment with consistent training and recovery practices. Start with baseline testing of your functional movements and grip strength, then implement a structured strength training program that allows adequate recovery time.
Remember that musclespan development is a long-term investment in healthy aging. As Dr. Lyon notes, "you're never too old—and also never too young—to improve muscle health." Individual responses to training and recovery strategies can vary significantly based on genetics, current fitness level, and overall health status.
Consider working with qualified fitness professionals and healthcare providers to develop a personalized musclespan improvement plan, especially if you're new to strength training or have existing health conditions. The goal is sustainable, progressive improvement that supports both current function and long-term health outcomes.
