IF THERE’S A sound of beating the same drum we can’t get enough of at MH, it’s the benefits of weight training beyond aesthetics. We all know that lifting weights can reduce the risk of illness, improve physical health and even support our mental health, now new research has further confirmed that lifting will help us live longer.
This certainly isn’t the first time lifting weights for longevity has been studied, in fact there’s extensive research in the area. To make it easier for you, and perhaps persuade you to start the week strong and get under the bar, we break down five pieces of research that say lifting will add years to your life.
1/ ‘Strengthspan’ increases lifespan
According to a new paper in the British Journal of Sports Medicine, building strength and muscle mass should be a lifelong pursuit. The researchers aim to make muscular strength an integral part of healthy ageing. The researchers concluded: ‘Healthy ageing includes building a reserve of muscular strength early in life, maintaining activity-induced gains in muscular strength throughout adulthood, and reducing the magnitude and rate of decline.’ Referring to lifelong strength enhancement as ‘Strengthspan’ they added, ‘Strengthspan – centred actions will add life to years and not just years to life.’
2/ Benefits beyond hypertrophy and big weights
It needn’t be all 1 rep maxes to see benefit says this recent review published in Exercise Sport & Movement. The review confirms that resistance training offers benefits beyond muscle growth, such as increased lifespan, improved physical and cognitive function, better cancer survival, and enhanced metabolic health. Not only this, light to moderate loads (30-70% 1 rep max) or bodyweight exercises performed to near failure are effective in eliciting the same effects.
3/ 60 minutes a week is enough
A new meta-analysis published in the American Journal of Preventative Medicine analysed the relationship between resistance training and mortality from all causes. Researchers found that any resistance training reduced all cause mortality by 15%, cardiovascular disease mortality by 19%, and cancer mortality by 14%. When analysing training duration, the research indicated a maximum 27% reduction in mortality at around 60 minutes per week of resistance training. Meaning, if one hour a week (or split up over several days) is all you have, something is far better than nothing.
4/ Combine with cardio
This recent meta-analysis published in the British Journal of Sports Medicine found that strength training was linked to a 10-17% reduced risk of all-cause mortality, cardiovascular disease, cancer and diabetes. The best benefits were seen with 30-60 minutes per week of strength training and combined strength training and aerobic exercise further reduced the risk.
5/ Survival of the strongest
We should ‘live strong and prosper’ says a review published in Biogerontology. Researchers concluded that maintaining physical strength is crucial for healthy ageing. The review also mentioned that an active lifestyle combined with adequate protein intake helps maintain strong, healthy muscles, which are vital for longevity and overall health. It added that the fittest individuals tend to live longer and healthier lives.
This article originally appeared on Men’s Health UK.
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