Strength training linked to longer life, study finds

Strength-building exercises not only help build muscles but can also contribute to a longer life. This was the finding of a new medical study. According to research published in the British Journal of Sports Medicine, strength-training exercises improve bone health, enhance body balance and help maintain a healthy body weight.

The study which followed participants for 30 years found that performing 90 to 120 minutes of strength-training exercises per week can reduce the risk of premature death. In other words, just one and a half to two hours of such exercise each week may be enough to improve overall health and increase longevity.

The researchers analyzed data from three large groups collected over three decades. One group’s data was gathered from 1992 to 2022, another from 2002 to 2021 and the third from 2003 to 2021. Altogether, the study included more than 147,000 participants. Every two years, participants completed questionnaires detailing how much time they spent each week on strength-training and aerobic exercises.

Aerobic exercises include activities such as brisk walking, running, swimming, climbing stairs and cycling. These activities increase heart rate and breathing, which improves cardiovascular and respiratory health. Strength-training exercises on the other hand include activities such as push-ups, weightlifting and squats.

During the 30-year study period, more than 35,000 participants died. Researchers found that individuals who performed 90 to 119 minutes of strength-training exercises per week had a 13% lower risk of death from any cause. The study also revealed that engaging in 90 to 120 minutes of strength training each week reduced the risk of death from cardiovascular diseases by 19%, neurological diseases by 27%, and cancer by 9% to 12%.

The researchers noted that this was an observational study meaning it could not establish a direct cause-and-effect relationship, and the findings have some limitations. However, they emphasized that the results strongly suggest that strength-training exercises are associated with a lower risk of death and better overall health.

Previous studies have also shown that strength-training exercises can lower blood pressure and harmful cholesterol levels, improve blood circulation, reduce inflammation and enhance heart health. They also benefit metabolic health by increasing insulin sensitivity and lowering the risk of type 2 diabetes. In addition, strength training improves bone density, reduces the risk of osteoporosis, supports brain health and enhances sleep quality.