If you are looking for a relatively simple way to improve your health and extend your life expectancy, you might want to lift weights. A new study published in the medical journal British Journal of Sports Medicine found that strength training for just 90 minutes to two hours a week may significantly reduce the risk of early death.
The researchers analyzed data from three long–term studies involving 147,374 men and women, which followed the participants for more than 30 years. The findings showed that people who persisted with resistance or weight training over the years enjoyed significant health benefits.
According to the results, participants who performed between an hour and a half to two hours of strength training a week reduced their risk of early death from any cause by 13%. In addition, the risk of death from cardiovascular diseases, including heart attacks and strokes, was 19% lower compared to people who did not perform strength training regularly.
The most notable finding was in the field of brain health: The risk of death from neurological diseases, including dementia, was 27% lower among those who exercised.
The winning combination: Strength and aerobics
The researchers found that the best results were recorded among people who combined strength training with aerobic activity such as brisk walking, running, cycling, or swimming.
In the most active group, which performed both many hours of aerobic activity and regular strength training, the risk of early death from any cause dropped by up to 58%.
However, the researchers note that beyond two weekly hours of strength training, no additional significant benefit was found. Meaning, there is no need to spend long hours in the gym to enjoy the health benefits.
Not just muscles
In the past, most health recommendations focused on aerobic activity, known for its ability to reduce the risk of heart disease, diabetes, and stroke. However, in recent years, evidence has accumulated that strength training also plays a central role in maintaining health throughout life.
According to experts, strength training helps maintain muscle mass, strengthens bones, improves balance and posture, and contributes to maintaining functional independence in old age.
Trainers report that many trainees also experience improvement in energy levels, reduction of joint pain, better balance of blood sugar levels, and even improvement in concentration and memory.
The path to independence in old age
Health experts emphasize that one of the most important benefits of strength training is the ability to maintain independence in the third age. Stronger muscles make it possible to perform daily activities with greater ease, reduce the risk of falls and fractures, and contribute to a higher quality of life.
The researchers' message is clear: Even a relatively moderate investment of up to two hours a week in strength training can yield a significant health benefit over the years. For anyone looking for a simple and effective way to protect the heart, brain, and body, this may be one of the most worthwhile investments.