Want to speed up your metabolism? Start lifting.
Building muscle isn’t just about looking fit. It’s the most powerful way to turn your body into a calorie-burning machine, even when you're doing nothing.
Muscle is active tissue. That means it constantly uses energy just to exist. The more muscle you have, the more energy your body burns all day, every day. Even while you sleep.
One kilo of muscle burns up to 15 extra calories a day. That adds up.
And when you train regularly, the impact is even higher.Muscle also improves how your body processes carbs. It helps clear glucose from the blood, making your metabolism more efficient and helping regulate blood sugar.
That means more stable energy, fewer cravings, and less fat storage.
As we age, muscle naturally declines. This is called sarcopenia.
It usually starts around your 30s and speeds up in your 40s and 50s if you don’t actively train.
Less muscle = lower metabolic rate = easier fat gainIt also means:
• Less energy
• Slower recovery
• Weaker posture
• Higher risk of injury
• More fatigue even doing simple tasks
The good side of it. You can reverse this at any age.
Cardio burns calories during the session. That’s it.
Strength training builds muscle. It keeps your metabolism elevated for hours after.
And over time, it raises your baseline burn rate. Cardio can still help. But if you skip strength training, you’re leaving the most powerful metabolic tool on the table.
You need to challenge your muscles consistently.
• Lift weights at least 2 to 3 times per week
• Use compound movements like squats, presses, rows, deadlifts
• Train with enough resistance to make the last few reps feel hard
• Focus on progression — adding reps, weight, or sets over time
• Eat enough protein — but not too much. Check our previous article about protein intakes.
• Rest and recover — that’s when muscles actually grow
You’ll not only build strength and definition but keep your metabolism working like it’s meant to.
Most people think of muscle as a cosmetic thing. Something to show off in the mirror or on the beach.
But muscle is protection. It stabilises joints. It prevents falls. It helps regulate hormones. It improves insulin sensitivity.
It even reduces inflammation.
Building muscle isn’t about vanity. It’s a long-term investment.
