A 30-year analysis of more than 147,000 adults found that moderate weekly strength training was associated with lower all-cause, cardiovascular and neurological mortality, with no added benefit seen beyond two hours per week.
By yourNEWS Media Newsroom
Adults who performed 90 to 120 minutes of strength training each week had a lower risk of death from any cause, according to a long-term study published June 2 in the British Journal of Sports Medicine.
The study drew on 30 years of data from 147,374 participants in three large cohorts: the Health Professionals Follow-up Study, the Nurses’ Health Study and the Nurses’ Health Study II. Participants reported strength-building activities including free weights, weight machines and body-weight exercises such as push-ups, squats and lunges.
Researchers found that 90 to 120 minutes of weekly strength training was associated with a 13% lower risk of death from any cause. The association remained after researchers adjusted for aerobic exercise and other potential confounding factors.
The findings were consistent across sex and age groups, according to the study authors.
The analysis also found specific reductions in cause-related mortality. People who performed 90 to 120 minutes of weekly strength training had a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological disease.
For cancer mortality, the study found a 9% lower risk among those who performed 1 to 29 minutes of strength training per week and a 12% lower risk among those who performed 30 to 59 minutes per week. Researchers did not find additional cancer-mortality benefit at higher weekly amounts.
The study also found no added mortality reduction beyond 120 minutes of weekly strength training, suggesting that more time in the weight room or performing resistance exercises did not necessarily translate into greater longevity benefits.
Previous research has also linked strength training to reduced risks of heart attack, stroke and all-cause mortality. Mercola.com has reported that less than an hour of strength training per week may reduce heart attack and stroke risk by 40% to 70%. Other long-term research has found lower all-cause mortality among people who engage in any strength training compared with those who do none.
Dr. Clarinda Hougen, a primary care sports medicine specialist at Cedars-Sinai Orthopedics who was not involved in the study, said resistance exercise can help improve key markers of health.
“By training and growing your muscle mass, you can improve your metabolic health and help reduce cardiovascular risk,” Hougen said.
Dr. Mary Greene, a board-certified cardiologist with Manhattan Cardiology who was also not involved in the study, said the findings reinforce existing evidence that strength training can be an important part of a healthy routine.
Both physicians said people should begin gradually and consult a doctor before starting a new exercise program, especially if they have health concerns.
“When planning to start a new exercise regimen, it can be useful to first consult with your doctor if you have any health concerns that may need to be addressed first,” Hougen said.
Greene said the findings offer a practical weekly target for people trying to improve their exercise habits.
Strength training can include more than traditional weightlifting. Researchers and experts said resistance bands, body-weight movements, gardening, yoga and Pilates may also contribute to strength-building activity.
Beyond its association with lower mortality, strength training has been linked to better cardiovascular health, improved metabolic function, stronger bones, improved body composition and mental health benefits. Gretchen Reynolds wrote in “The First 20 Minutes” that weight training has been shown to improve blood sugar control and bone density.
Recent evidence has also associated strength training with longer telomeres, a marker connected to cellular aging. Other research suggests combining resistance training with aerobic exercise may offer the strongest approach for supporting healthy aging at the cellular level.
Functional movements such as squats may be especially useful because they build strength for daily activity and can be performed almost anywhere. Dynamic strength training has also been shown to improve insulin sensitivity.
The study had limitations. Participants self-reported their exercise habits, and the analysis did not include some activities, such as calisthenics and Pilates. Researchers also lacked detailed information about session duration and exercise intensity.
Because the study was observational, it cannot prove that strength training directly caused the lower mortality risk. Still, the association was seen across multiple large cohorts over three decades.
The findings suggest that 90 to 120 minutes of weekly strength training may be enough for many adults to gain meaningful health benefits. Researchers and experts said resistance exercise should be combined with aerobic activity as part of a balanced weekly fitness routine.
Strength training may be especially important with age because it helps preserve muscle, supports bone health, improves balance and may reduce fall risk. Recent research has also linked greater muscular strength with lower death risk, particularly among older women.
The study authors concluded that public health guidance should encourage adults to include strength training in their regular routines, not only for fitness but also for long-term health and independence.
Source: Natural News
Original article
Comments