Muscle mass naturally declines as you age, starting in your late twenties. However, bodybuilding is one of the most effective ways to counteract this process. It’s an excellent anti-aging tool for both men and women. But taken to the extreme, bodybuilding can actually accelerate aging and may even contribute to an early death.

The Downside of Excessive Muscle Mass

A few years ago, I posted a video titled Models Are Fat! and expected some controversy. However, the real backlash came from one statement: “Too much fat or fat-free mass can be detrimental.” Many hardcore lifters believe there’s no such thing as too much muscle.

The reality is that while muscle itself isn’t a problem, an excessive amount of it can be. There’s an optimal level of hypertrophy for any individual, and exceeding it can place undue stress on the body. This is especially concerning for those with a genetic predisposition to cardiovascular disease.

As Harry B. Paschall wrote in his 1950 book Muscle Moulding:

Every pound of flesh you put on means the addition of hundreds or thousands of tiny capillaries to carry blood to nourish this flesh, and thus gives the heart and lungs and stomach and liver and kidneys more work to do. Get too fat and any insurance company can prove to you that you are sacrificing a good many years of normal life. Muscular ‘lumps’ of the showcase type may be just as fatal as fat.

How Much Muscle Is Too Much?

The safe amount of muscle mass varies from person to person. Most people can instinctively tell when they’ve exceeded their body’s natural threshold. When mass accumulation starts to feel like a burden—when movements become more labored, endurance declines, and overall energy drops—it may be a sign that you’ve crossed that line.

For instance, a heavily muscled individual under six feet tall who weighs close to 300 pounds (or more) could be at significant risk, especially if they maintain that weight for years. If anabolic drugs are involved, the risks multiply. Many strength athletes have lost their lives prematurely, often due to cardiovascular complications.

Beyond that, research suggests that too much muscle mass may actually lower muscle quality. (Read more here.)

The Takeaway

This isn’t meant to discourage muscle growth—it’s a warning against excess. Bodybuilding, when done correctly, is one of the most powerful ways to slow down the aging process. In Part 2, I’ll show you just how effective it can be in reversing the clock. Stay tuned!