SouthernWorldwide.com – A recent study suggests that maintaining a consistent resistance or strength training regimen for a specific duration may contribute to a longer lifespan.
The research, published in the British Journal of Sports Medicine, aimed to determine if workouts involving weightlifting and weight machines are associated with a reduced risk of mortality over time.
This study observed over 147,000 adults in the U.S. who were part of three extensive health studies, with follow-up periods extending up to 30 years. During this timeframe, more than 35,000 participants passed away.
Participants provided information about their exercise habits, including the weekly minutes dedicated to resistance training and aerobic activities such as walking, cycling, or swimming.
These reported levels of resistance training were then analyzed in relation to subsequent deaths from any cause, as well as specific causes like cardiovascular disease, cancer, respiratory disease, and neurological disease, according to a press release.
The study results indicated that engaging in a moderate amount of resistance training was linked to a lower risk of death. This finding remained consistent even after researchers accounted for other variables like age, smoking status, diet quality, alcohol consumption, family medical history, and aerobic activity levels.
The most significant benefit was observed with approximately 90 to 119 minutes of resistance training per week.
Individuals who adhered to this weekly training duration experienced a 13% lower risk of death from any cause, a 19% lower risk of death from heart disease, and a 27% lower risk of death from neurological disease.
However, the findings suggest that exceeding 120 minutes of resistance training per week did not appear to provide additional advantages in terms of overall mortality risk.
A reduced risk of cancer-related death was noted even with smaller amounts of resistance training; 30 to 59 minutes per week was associated with a 12% decrease in risk.
The lowest overall mortality risk was identified in individuals who engaged in both high levels of aerobic activity and moderate to high levels of resistance training.
The researchers emphasized that the study demonstrates an association between resistance training and a lower risk of death, rather than a direct causal relationship.
Further limitations mentioned include the fact that participants self-reported their exercise habits, which may not have been entirely accurate, and the study did not assess the intensity of their workouts.
In their analysis, the authors noted that “sufficient aerobic or resistance training alone is linked to lower mortality, with a stronger effect from aerobic activity.”
The lowest risk was observed in individuals performing high levels of both aerobic exercise and resistance training. However, for those already engaged in a very high volume of aerobic exercise (approximately five to six hours of jogging or 11 hours of brisk walking weekly), the addition of resistance training did not seem to further reduce their mortality risk, they added.
For optimal fitness outcomes, experts encourage individuals to incorporate more strength training into their routines and to lift weights with greater challenge.
“Strength training should form the foundation of your exercise regimen,” one expert stated. “While cycling has its merits, if it’s the sole basis of your training and your goal is aesthetic improvement, it may not be the most efficient path to achieving that.”
A recommended approach involves training at about 60% to 80% of one’s maximum capacity, reaching a point of fatigue with moderate intensity.
“There is a scientific basis for muscle growth, and without external resistance challenging the muscle tissue, coupled with adequate protein intake, muscle development is unlikely,” the expert explained.
“‘Hard’ doesn’t automatically equate to a superior workout. When training at appropriate intensity levels, positive outcomes are likely to be achieved.”
