Cardio vs. Strength Training: Which is Better for Longevity?

For many years, fitness enthusiasts have debated whether cardio—like running or brisk walking—or strength training—using weights and resistance—holds the key to health and longevity. Team Cardio often highlights marathon runners and cyclists who appear to defy aging, while Team Strength promotes weightlifting, suggesting that muscle acts as a hedge against aging.

Ask a handful of fitness experts, and their opinions will likely differ, sometimes drastically. However, a significant new study from Harvard University, published in the British Journal of Sports Medicine, might have found a resolution to this ongoing debate. The research suggests that cardio and strength training shouldn’t be viewed as competitors. Surprisingly, strength training may provide more benefits than previously thought, which is compelling.

Research Findings

This extensive study, tracking 147,374 adults over three decades, is among the largest to connect exercise with longevity. Researchers monitored various health metrics, including mortality rates, heart issues, cancer risks, and brain diseases. One unexpected finding was that more exercise doesn’t always lead to better health outcomes.

The ideal amount of strength training seems to be between 90 and 120 minutes each week. Participants who engaged in around 1.5 to 2 hours of muscle-strengthening activity were found to have a 13% lower overall mortality risk, a 19% lower risk of dying from heart disease, and a 27% lower likelihood of dying from brain-related illnesses compared to those who didn’t participate in strength training at all. Notably, there appears to be a plateau effect after two hours, meaning that exceeding this amount doesn’t necessarily confer additional benefits. So, for busy individuals, fitting this into a schedule is quite manageable—less than 20 minutes daily or three 40-minute sessions weekly.

Does this mean strength training beats cardio? Not quite. The primary takeaway from the study is that combining both types of exercise yields the best health benefits. Individuals who participated in both cardio and strength training experienced the most significant reductions in health risks, with some combinations cutting the early death risk by as much as 58%.

In a way, both forms of exercise come out winners. Historically, public health messages have emphasized aerobic exercises, like running and swimming, as paramount for heart health, with strength training often taking a backseat. However, this study highlights that neglecting strength training was a misstep.

Beyond the physical aesthetics, strength training serves several additional purposes. Muscle loss, which occurs with aging, can lead to frailty, slower metabolism, and decreased independence. Maintaining muscle strength is vital in combating these issues—it essentially acts as a safeguard against aging.

Understanding Strength Training

You might wonder what counts as strength training. The study indicates that you don’t need expensive equipment or a gym membership to reap the benefits. Activities like using free weights, machines, engaging in bodyweight exercises, and even gardening can count as strength training. The focus here is more on regularity than intensity; consistent strength training yields better results than occasional strenuous workouts.

Strength training includes any physical activity that engages muscles against resistance, whether it’s weights, resistance bands, or your own body weight. The goal is to enhance muscle mass, strength, endurance, and bone density.

Examples range from bodyweight exercises, such as push-ups and squats, to using free weights or resistance bands. The major takeaway is that you don’t need to train like a professional athlete or spend excessive time in the gym. Strive for about two hours of strength training per week, incorporate some cardio, and significantly lower your risks of premature death. If you’ve been hitting the treadmill and neglecting weights, perhaps it’s time to reassess your routine. Ultimately, the strongest argument for strength training is about living healthier for longer—not just about building muscle.