Incorporating strength training into your weekly routine could be linked to a longer life, according to a recent study. Researchers from Harvard University’s T.H. Chan School of Public Health reviewed data involving 147,374 adults and found that moderate strength training was associated with a reduced risk of death from various causes, like heart and neurological diseases.
Published in the British Journal of Sports Medicine, the findings revealed that individuals engaging in 90 to 119 minutes of strength training weekly had a 13% lower risk of death from any cause compared to those who did not partake in strength exercises. Furthermore, the likelihood of dying from cardiovascular issues decreased by 19%, and the risk associated with neurological diseases, particularly those linked to dementia, was 27% lower.
The study also highlighted that the most significant health benefits came from combining strength training with aerobic exercises. Adults who did both types of exercise showed up to a 45% reduced risk of death compared to those who did little aerobic activity and no strength training. Interesting, though not entirely intuitive, is that the study indicated no further mortality risk reduction beyond approximately 120 minutes of strength training weekly.
Researchers tracked participants for up to 30 years, logging their exercise habits repeatedly, which provided a comprehensive view of long-term behaviors.
Josephine Hunt, an educator and founder of The Resilience Revolution based in New Jersey, and not involved in the study, pointed out that the results align with research establishing a connection between strength training and healthy aging. She stated that while discussions on longevity often center on living longer, the priority should be on maintaining strength and mobility, allowing individuals to fully engage in life as they age.
Hunt emphasized that resistance training helps preserve muscle mass and bone density while also improving balance and overall physical function as one ages. This is especially important for women post-menopause, as muscle and bone mass can decline more rapidly during that phase.
“Resistance training isn’t just about looking a certain way,” she added. Rather, it focuses on the ability to live life on your terms, which contributes to maintaining independence and recovery from illness or injury. It can even facilitate easier travel and promote activity in later life.
Despite the positive associations highlighted in the research, there are noted limitations. The study, while indicating a connection between strength training and lower mortality rates, does not establish a causal relationship. Also, it primarily relied on self-reported exercise data from mostly white, middle-aged, and older health care professionals, potentially restricting the generalizability of these findings to the broader population.
