Doing 90 minutes to two hours of weight training each week could significantly lower your risk of an early death. New research suggests that regular resistance training over time can greatly reduce the chance of dying from heart disease, stroke, and neurological diseases.
Experts say this adds to the evidence that strength training helps prevent or delay health problems. It could also ease the burden on healthcare services.
The Long-Term Benefits of Lifting
Kate Hogarth, 28, already thinks about staying healthy as she gets older. She enjoys weight training for the confidence it gives her now and for its long-term health benefits.
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Start Your News Detox"I want to be independent later in life," she said. "There are so many studies showing the benefits of strength training for your heart, muscles, bones, and mental health."
Kate wants to travel the world in her 70s, 80s, and 90s. She also wants to be able to pick up her grandkids and play with them. She feels this level of independence is very important.
Kate Hogarth regularly works out to improve her physical long-term fitness.
The benefits of aerobic exercise, like jogging or swimming, are well known. The NHS states that regular aerobic activity can lower the risk of heart disease, stroke, and type 2 diabetes. It also reduces stress and boosts self-esteem.
However, the role of strength training in lowering the risk of death has been less clear until now.
What the Research Shows
Researchers looked at data from three studies over 30 years. These studies included 147,374 men and women.
They found that people who consistently did between 90 minutes and two hours of weight training each week lowered their risk of premature death from any cause by 13%. The risk of dying from cardiovascular disease, such as a heart attack or stroke, was 19% lower. For deaths due to neurological disease, like dementia, the drop was even greater at 27%.
The researchers concluded that the "lowest risks" were seen in people who did both high levels of aerobic exercise and strength training. For these most active people, who did many hours of aerobic exercise each week, the risk of an early death from any cause fell by up to 58%.
However, the study also found that doing more than two hours of strength training per week did not provide extra benefits.
Bev Wilson is a weight training instructor.
Bev Wilson, a personal trainer in Harrogate, North Yorkshire, sees the benefits of weight training firsthand. She often works with female clients who have joint pain, low energy, or metabolism issues.
"I find strength training really helps improve, manage their blood sugar levels, and it helps the joint pain, helps strengthen their bones," she said. "They feel much stronger, more vibrant, more energetic."
She also noted improvements in brain health. Clients find they can concentrate more at work and their memory improves.
Tom Burton, from Sport England, emphasized that physical activity is key to healthier communities. He called strength-based activity a "powerful tool," especially for healthy aging. It helps prevent or delay poor health, keeps people mobile and independent, and eases pressure on health services.
Deep Dive & References
Weight training and risk of all-cause and cause-specific mortality: a pooled analysis of three prospective cohort studies - British Journal of Sports Medicine
