A study of more than 147,000 adults found that about 90–119 minutes of strength training per week was linked to a lower risk of death from all causes, from heart disease and brain diseases.
A few sessions in the weight room each week could do more than build muscle—they may help you live longer.
While the evidence linking aerobic exercise to longevity is extensive, much less is known about the effects of strength training.
In a new study, researchers followed more than 147,000 adults for up to 30 years, tracking how much time they spent doing strength training and aerobic exercise.
Strength training ranged from lifting weights to exercises like push-ups, squats, and lunges.
People who did 90 to 119 minutes of strength training each week had a 13% lower risk of death from any cause, according to the results.
That amount of weekly strength training was also linked to a 19% lower risk of dying from heart disease and a 27% lower risk of dying from neurological or brain diseases.
For cancer mortality, a reduced risk was observed only at lower levels of resistance training, up to 59 minutes per week.
Combining strength training with aerobic activities—such as walking, cycling, or swimming—was associated with even greater longevity benefits than strength training alone.
The authors say these findings “support current recommendations encouraging both types of activity to maximize mortality benefits.”
Source: British Journal of Sports Medicine
Author Affiliations: Harvard T.H. Chan School of Public Health, Yonsei University, Universidade Federal de São Paulo, Universidad Autónoma de Chile
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