Dedicating just a small amount of time to weight training each week could significantly extend your lifespan, according to experts. Spending between 90 minutes and two hours on these exercises is linked to a notable reduction in early mortality risk.
Key Findings on Resistance Training
People who regularly practise resistance training over the long term reduce their risk of premature death from any cause by 13%. This protection rises to 19% when focusing on serious conditions such as heart disease and stroke. Those who use weights, resistance bands, or bodyweight exercises also see a 27% reduction in death from neurological diseases. This holds true even when other forms of movement, such as cardiovascular exercise, are taken into account.
Combining Aerobic and Strength Training
Researchers stated that their findings reinforce the importance of combining aerobic exercise - such as cycling, jogging and swimming - with weight-based training. However, they noted that exceeding two hours of strength training per week will not yield any additional benefits, reports Jane Kirby.
Overall, the study concluded that the lowest risk of premature death was observed among those who undertook substantial amounts of both aerobic exercise and strength training, or among those with particularly high aerobic activity levels. Current NHS guidelines recommend that adults aim to perform strength activities targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days per week.
Recommended Activity Levels
Adults should also complete at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. Examples of moderate activity include very brisk walking (4mph or faster), cycling at 10mph-12mph, or badminton. Vigorous activity includes fast walking on hills, jogging at 6mph or faster, fast cycling, basketball or tennis.
Study Details and Participant Data
The new study, published in the British Journal of Sports Medicine, included 147,374 people (31,540 men and 115,834 women) followed for up to 30 years. Participants were questioned every two years about the time they devoted to strength training and aerobic exercise. Aerobic exercise in the study encompassed brisk walking, running, jogging, swimming, cycling, tennis and squash, while strength training covered exercises using weights or bodyweight, such as dumbbell work, squats and lunges. The lowest risks were recorded among those with both high aerobic activity and strength training levels, with risks falling by up to 58% among the most active.
Expert Commentary
Tom Burton at Sport England said: "Strength-based physical activity is a powerful tool, particularly in support of healthy ageing – helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services."
Sport England research has found that active lifestyles prevent 3.3 million cases of chronic illness a year, as well as saving £6bn a year for healthcare services. Our mission is to make physical activity accessible to all – it's the key to healthier, wealthier and happier communities."
