How to build and preserve muscle strength

Power up Your Muscles For Strength and Immunity


Muscle Facts Everyone Must Know

  • Muscle mass and strength peak at age 40¹ .
  • After the age of 40, one can lose up to 8% of muscle mass every decade2.
  • After the age of 70, muscle mass and strength decline at an accelerated rate1.
  • It is a fact that muscle strength loss occurs 2 times faster than the loss of muscle mass3.

Alarmed? It is time to take action to stay in your prime.

Take Action to Protect your Muscles

The good news is that the loss of muscle mass and strength is preventable and even reversible with the right nutrition and exercise strategies.

However, this is where the challenge begins. If we put the above numbers aside, most individuals are not aware of early changes in muscle mass and strength. So, when is the right time to start taking action? Today, or next year, or maybe even later, when the signs of muscle decline become obvious? The answer is obvious – today!

Muscles and Immunity Interplay To Impact Health

You might be surprised, but early investment in your muscle health will not only preserve muscle strength and function but also support and strengthen your immune system, to live life stronger.

The fact is that muscle and immunity are interconnected in a complex and crucial way. For example, just a 10% of loss of muscle is enough to significantly weaken the immune system’s response against common pathogens (disease-causing bacteria and viruses)4. This may result in higher susceptibility to infections, and cause longer, more severe infections5. Feeling unwell during acute illnesses followed by a long recovery period decreases the level of physical activity, which further contributes to the loss of muscle mass and strength6. This interaction drives a vicious cycle of muscle loss and immunity decline that may impact the quality of life and longevity.

A Singapore study showed that seniors at risk of having low muscle mass may have compromised ability to fight infections7. “Strong muscles are associated with the regulation of the immune system”, said Assistant Professor Samuel Chew, principal investigator of the study.

Citing studies, Dr. Chew also added that muscles produce and release compounds that play an important role in the proliferation, activation, and distribution of some immune cells. “Muscles are a major storage site for amino acids used by the body during trauma or infection. Therefore, low muscle mass, coupled with inadequate protein intake, may affect the body’s response to an injury or infection”5.

Prioritise Muscle Health

Given the evidence linking muscles to the immune system, maintaining or improving muscle health should be a priority, said Dr. Chew. Nutrients that support the normal functioning of the immune system include zinc and vitamins A, C, D, and E.

Dr Chew also suggests that Oral Nutritional Supplements can be helpful for those who are unable to meet these requirements through their usual diet, as they are nutrient-dense and easy to consume, so people can get important nutrients such as protein and, immunity-supporting nutrient, regardless of their appetite. Coupled with frequent resistance exercises, muscle health can be achieved despite ageing.

Making an effort to maintain or improve muscle mass and strength can have extensive benefits on health. While many may immediately think that the key role muscle is limited to ensuring energy, strength and function – especially as we age, research points to its positive impact on the immune system, as well.

So wait no more! Take the first step towards your stronger self today, all you need is the right exercise & nutrition! Check your muscle strength now at!

1 TomorrowsMed (Sep 23, 2020). Reversing Muscle Loss | Science in the Hospital S2 [Video]. YouTube.
2 F. Landi et al. Journal of Cachexia, Sarcopenia and Muscle 2020; 11: 1562–1569.
3 Dennison, E et al. Nat Rev Rheumatol 13, 340–347 (2017).
4 Demling RH. Eplasty. 2009;9:e9.
5 Nelke C, et al. EBioMedicine. 2019;49:381-8.
6 Evans WJ. Am J Clin Nutr. 2010 Apr;91(4):1123S-1127S.
7 The Straits Times 15 June 2020. Assessed at 30 July 2023 at

SG.2023.39276.ENS.1 (v1.0)

Stand4Strength muscle age test

Did you know that our muscle mass and strength peaks at age 401 before declining at accelerated rate? One can lose up to 8% muscle mass per decade2. Additionally, muscle strength loss occurs 2 times faster than muscle mass loss every year3.


Discover our products 

Related Articles