A recent study suggests that committing to a routine of strength or resistance training could lead to a longer life. This research, published in the British Journal of Sports Medicine, looked into the relationship between weightlifting, using weight machines, and the risk of death over time.
The study tracked over 147,000 adults in the U.S., drawn from three significant health studies that spanned up to 30 years. During this time, more than 35,000 of the participants passed away.
Participants shared insights about their workout routines, detailing how many minutes per week they spent on resistance training and other exercises like walking, cycling, or swimming. The researchers then assessed the connection between resistance training levels and the risk of death from various causes, such as heart disease, cancer, and respiratory issues.
According to the findings, engaging in moderate resistance training was associated with a reduced risk of death from any cause. This association held true even when considering other factors like age, smoking habits, diet, alcohol consumption, family history of illness, and aerobic activity.
The best results were noted among those who participated in 90 to 119 minutes of resistance training weekly. Those who maintained this training schedule experienced a 13% lower risk of overall death, a 19% lower risk of dying from heart disease, and a 27% lower risk of death from neurological diseases. Interestingly, extending resistance training beyond 120 minutes did not show any additional benefits in terms of reducing death risk.
Moreover, people who trained for just 30 to 59 minutes each week also had a 12% lesser risk of dying from cancer. The research highlighted that the lowest risk of death was among individuals engaging in both high levels of aerobic activity and moderate to heavy resistance training.
It’s important to note that this study showed a connection between resistance training and decreased death risks, rather than proving a direct cause. Limitations included the self-reported nature of exercise habits, which may not always be reliable.
The authors emphasized that participating in either aerobic or resistance training can be linked to lower mortality rates, with stronger effects observed from aerobic activities. However, for those already engaging in a very high level of aerobic exercise—like jogging for five to six hours or brisk walking for around 11 hours weekly—adding resistance training may not further lower risks.
Fitness experts suggest that incorporating strength training into fitness routines can lead to better health outcomes. One such expert, Kenny Santucci, emphasized that building muscle should be an integral part of workout plans. He encourages gym-goers to lift heavier weights and work at 60% to 80% of their capacity until they feel fatigued.
Building muscle effectively requires adequate external resistance and proper nutrition, especially protein. Santucci believes that a more intense workout doesn’t always mean it’s better, stressing that the focus should be on achieving effective results through balanced training.
In summary, the study underscores the significance of integrating resistance training for health benefits and potentially a longer life.
