Strength Training Over Decades Associated with Reduced Mortality Risk

What's new

While the life-extending benefits of aerobic exercise are well-established, recent findings highlight similar advantages for strength training. A Harvard-led study, published in the British Journal of Sports Medicine, indicates that individuals who engage in up to two hours of strength training weekly over several decades may experience a reduced risk of early mortality from serious conditions like heart disease and neurological disorders [1].

The science behind it

The study analyzed data from three major research initiatives, encompassing 147,374 adults, predominantly women, who were middle-aged or older at the study's commencement. Participants were tracked for up to 30 years, during which they reported their frequency and intensity of both resistance training (e.g., weightlifting, bodyweight exercises) and aerobic activities (e.g., brisk walking, cycling). All-cause mortality was also recorded [1].

The analysis revealed that participants who completed 90 to 119 minutes of resistance training per week had a 13% lower likelihood of dying from any cause during the study period compared to those who did not strength train. This group also showed a 19% reduced risk of death from cardiovascular disease and a 27% lower risk of mortality from neurological diseases, such as dementia [1].

Aerobic exercise independently demonstrated a strong correlation with increased longevity. However, the most significant benefits were observed when resistance training was combined with aerobic activity. Participants who regularly engaged in both types of exercise experienced up to a 45% lower risk of premature death during the study compared to those who performed minimal aerobic activity and no resistance training [1].

What it means in practice

These findings suggest that incorporating strength training into a long-term fitness regimen could be a crucial component for extending lifespan and improving overall health. For individuals not currently engaged in strength training, the study implies that starting this type of exercise could be beneficial [1].

Practical recommendations include beginning with bodyweight exercises like squats, push-ups, or step-ups. As strength improves, resistance bands or light dumbbells can be added to increase the challenge and benefits. Seeking guidance from a physical therapist or personal trainer can help ensure proper form and progression, and consistency over time is emphasized as key [1].

Caveats

While the study involved a large cohort and a lengthy follow-up period, it is important to note that observational studies like this can identify associations but cannot definitively prove cause and effect. Participants self-reported their exercise habits, which may introduce recall bias. Further research, potentially including interventional studies, would strengthen these findings. However, the consistent benefits observed across a large population over decades provide compelling evidence for the importance of strength training in promoting longevity [1].

Source: [1] https://www.health.harvard.edu/exercise-and-fitness/strength-training-over-decades-linked-to-longer-life