Could lifting weights actually help you live longer?

New research confirms that engaging in 90 minutes to two hours of weight training weekly can lower the risk of early death by 13%, with notable reductions in deaths from cardiovascular and neurological diseases. The findings emphasize the importance of strength-based exercise for long-term health, according to the study authors.

The study analyzed data from three long-term studies involving 147,374 men and women over 30 years. Researchers found that individuals who regularly performed between 90 minutes and two hours of weight training each week experienced a 13% lower risk of death from any cause. Specifically, the risk of death from cardiovascular disease decreased by 19%, and deaths from neurological diseases, such as dementia, fell by 27%. The research also noted that those combining high levels of aerobic exercise with strength training saw up to a 58% reduction in early mortality.

Experts highlighted that doing more than two hours of strength training per week did not provide additional benefits, suggesting a threshold for maximum health gains. The findings challenge the traditional focus on aerobic activity alone, positioning resistance training as a key component of healthy aging and disease prevention.

Why It Matters

This development is significant because it provides concrete evidence that strength training, often overlooked compared to aerobic exercise, can play a crucial role in reducing early mortality. It supports public health initiatives promoting resistance exercises and may influence future guidelines. For individuals, especially older adults, it highlights a practical way to improve longevity and maintain independence.

Background

While aerobic exercise’s benefits for heart health are well established, the role of resistance training has been less clear. Recent decades have seen a rise in popularity of weight training, but scientific consensus on its long-term health impact has been evolving. Previous studies suggested benefits, but this new research offers robust, long-term data quantifying the mortality risk reduction associated with regular weight training.

The findings align with growing recognition that strength-based activities are vital for aging populations, helping prevent mobility issues, frailty, and chronic disease. Experts like Tom Burton from Sport England emphasize strength training’s role in supporting healthy aging and reducing strain on healthcare systems.

“Strength-based physical activity is a powerful tool, particularly in support of healthy ageing – helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services.”

— Tom Burton, Sport England

“When I train clients, especially female clients, I notice when they come to me they’re having problems with joint pain, or just lacking in energy, or metabolism, they’re putting on weight. And I find strength training really helps improve, manage their blood sugar levels, and it helps the joint pain, helps strengthen their bones.”

— Beverly Wilson, personal trainer

What Remains Unclear

While the study confirms associations between weight training and reduced mortality risk, it remains unclear whether specific types of resistance exercises or intensities are more effective. Additionally, the optimal duration and frequency for different age groups or health conditions are still being researched. The long-term impact of starting resistance training later in life versus earlier remains to be clarified.

What’s Next

Researchers plan to further investigate the mechanisms behind strength training’s protective effects and to identify optimal exercise protocols. Public health agencies may update guidelines to emphasize resistance training, and healthcare providers could incorporate strength-building advice into preventive care. Future studies may also explore how resistance training benefits specific populations, such as those with chronic illnesses or mobility limitations.

Key Questions

How much weight training should I do to see health benefits?

The study suggests that performing between 90 minutes and two hours of weight training weekly can significantly reduce health risks. More than two hours does not appear to provide additional benefits.

Can weight training help me live longer if I am older or have health issues?

While evidence indicates benefits for general populations, individuals with existing health conditions should consult healthcare professionals before starting new exercise routines. Resistance training can support healthy aging and mobility, but personalized advice is recommended.

Is resistance training better than aerobic exercise for longevity?

The research shows that combining high levels of aerobic and resistance training yields the greatest reduction in early death risk, suggesting both are important components of a balanced fitness regimen.

What types of resistance exercises are most effective?

The study did not specify particular exercises. Generally, a mix of weight lifting, resistance bands, and bodyweight exercises can be effective, but consulting fitness professionals can help tailor routines.

When should I start resistance training for maximum benefit?

Starting resistance training at any age can provide health benefits. Early adoption supports long-term health, but older adults can also gain significant advantages from beginning new strength routines.

Source: BBC Health