Recent research has unveiled a significant connection between strength training and longevity, revealing that the most beneficial exercise regimen combines both strength and aerobic activities. Notably, the study indicated that exceeding 120 minutes of strength training per week does not yield additional health benefits. In fact, engaging in 90 to 119 minutes of strength training weekly was associated with a remarkable 19% reduction in the risk of death from cardiovascular disease and a 27% decrease in the risk of death from neurological disorders.
Unraveling the Impact of Strength Training
While the advantages of aerobic exercise for enhancing life expectancy are widely recognized, the specific effects of strength training on overall mortality and particular health issues have been less understood. To clarify this, researchers analyzed data spanning three decades from major studies, including the Health Professionals Follow-up Study, the Nurses' Health Study, and Nurses' Health Study II, encompassing a total of 147,374 participants.
Participants, averaging 54 years old at the study's onset, reported their weekly engagement in strength and aerobic exercises every two years. Aerobic activities included brisk walking, running, and swimming, while strength training involved exercises like squats and lunges.
Key Findings from the Research
Interestingly, about 74% of participants surpassed the recommended 150 minutes of moderate-intensity aerobic exercise weekly, while nearly half reported engaging in strength training. Over the 30-year follow-up, 35,798 participants passed away, and the analysis revealed a clear correlation: those who maintained higher levels of strength training experienced a lower mortality risk.
Specifically, individuals performing 90-119 minutes of strength training weekly had a 13% lower risk of death from any cause. For cardiovascular and neurological diseases, the benefits were even more pronounced, with the same training duration linked to significant reductions in risk.
Interestingly, cancer-related mortality benefits were observed at lower levels of strength training, with just 1-29 minutes of weekly strength training correlating with a 21% lower risk of cancer death.
The Synergy of Aerobic and Strength Training
Participants who engaged in both strength training and aerobic exercise exhibited the lowest mortality risks. Those who combined 30-44 MET hours of aerobic activity with 60-119 minutes of strength training experienced a 45% reduction in death risk. This reduction reached up to 58% among those performing over 45 MET hours of aerobic activity weekly, regardless of their strength training levels.
Despite the compelling findings, the researchers noted that this observational study does not establish direct causation between strength training and reduced mortality risk. They acknowledged limitations, including self-reported exercise habits and the exclusion of certain forms of strength training.
Nevertheless, the researchers concluded that their findings support current recommendations advocating for a balanced approach to exercise, combining both strength training and aerobic activities to maximize health benefits.