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Strength training offers a range of well-established health benefits, including stronger bones, better balance, and improved weight control. A new study adds another potential advantage of a longer life. The findings indicate that around 90 to 120 minutes of strength training per week was linked to lower mortality from cardiovascular and neurological diseases and a lower risk of death overall.
The study suggests that reaping the longevity benefits of strength training does not require spending hours at the gym. A brief daily routine of functional strength exercises appeared sufficient to capture most of the longevity benefits linked to lower mortality risk.
Researchers analyzed information from nearly 150,000 adults participating in three major U.S. health studies. The participants, who were 54 years old on average when the study began, were tracked for up to three decades and provided updates on their strength-training and aerobic exercise routines every two years.
The results found that strength training of about 1.5-2 hours per week was associated with substantial health benefits, including a roughly 20% lower risk of death from cardiovascular disease and a 27% lower risk of death from Alzheimer's disease. Although strength training alone appeared to promote longevity, participants who combined it with aerobic exercise experienced the greatest overall benefits. Examples of strength training included bodyweight exercises and weightlifting, while aerobic activities ranged from walking and running to swimming, cycling, tennis, and stair climbing.
Many people believe that more exercise automatically leads to greater health benefits, but this study suggests that consistency may matter more than volume. For those who are currently inactive, even modest amounts of exercise can make a meaningful difference. While combining aerobic activity with strength training provided additional longevity benefits, researchers found no extra advantage among participants who performed more than two hours of strength training per week.
To view the original scientific study click below:
Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity
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