Strength training for longevity

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The relation between strength training and longevity has only been researched in recent years, but the evidence is clear: strength training is the best form of exercise to live longer and healthier.

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From misunderstood to mainstream

For much of the 20th century, strength training was viewed as dangerous or unhealthy, especially for older adults. Many people associated it with bodybuilding, an image that made it seem extreme or solely about aesthetics.

Walking used to be the recommended cure for a lot of ailments, including aging. But as research has expanded in the 21st century, scientists have debunked myths about strength training, and proven the unique health benefits, showing it to be the best form of exercise to fight aging.

Doctors are now recommending strength training more often to their patients for managing chronic conditions like diabetes, aiding recovery after surgery, and preventing muscle loss from aging.

Doctors also used to advise long periods of rest after surgery, but now they encourage strength training to promote faster recovery and reduce muscle wasting. This change reflects a broader understanding of how muscle mass and strength can directly impact health outcomes.

Many older lifters changed their personal views too.

They may have spent their younger years prioritizing looks, but then noticed the health benefits from strength training at an older age (except for that injury when they went to extreme lengths for a certain look).

As these weightlifters and bodybuilders aged, their priorities shifted towards longevity and staying active with kids or grandkids. They have known for a long time what science is only recently confirming; strength training helps you live longer and healthier.

They also learned another valuable lesson; focus on health and longevity, and aesthetics and performance will follow naturally. In contrast, focusing on looks only can lead people to push to the extreme, and get hurt.

Bench press feet on stepper

Why strength training is essential for longevity

One of the reasons strength training is so effective is that it fights sarcopenia, the natural loss of muscle mass that happens with age. Sarcopenia can begin as early as our 30s, and by the time we’re in our 70s, we may lose as much as 30% of our muscle mass. This leads to frailty, reduced mobility, and increased risk of falls, all of which shorten life expectancy and quality of life.

Strength training helps prevent this decline by building and maintaining muscle, improving bone density, and even enhancing brain health. Resistance exercises also promote better insulin sensitivity, which is key for managing diabetes, and helps in reducing inflammation. Recent studies have shown that individuals who strength train have a lower risk of all-cause mortality compared to those who do not.

Strength training vs walking

After learning all the benefits of strength training, what happened to the recommended walking for overall health and longevity? Should we scrap the advice and just focus on strength training instead?

The two forms of exercise actually complement each other very well. While walking improves heart health, strength training builds the muscles and bones that support the entire body.

The best approach for longevity is therefore a combination of both. Using strength training to build a resilient foundation and walking or other forms of cardio for cardiovascular endurance and overall fitness. A very recent study confirmed previous studies that adults who performed both strength training AND aerobic exercise had a 40% reduced risk of premature death compared to those who did neither.

The good news is that you do not need to spend hours in the gym to reap the benefits. 30 to 60 minutes of strength training per week is enough to reach maximum benefit, according to this meta-analysis. Extra strength training increased the benefits only marginally.

Longevity

Start strength training in older age

It is possible and beneficial to start strength training at any age. Even older adults without previous exercise experience can significantly improve their strength, mobility, and overall health. Clinical trials show that even people in their 70s and 80s still can gain significant muscle mass through strength training, which helps them remain independent for longer.

Here is how to get started:

  1. Consult a doctor first
    Before beginning a new fitness routine, especially if you have preexisting health conditions, you should consult with your doctor.
  2. Start slow with bodyweight exercises
    Bodyweight exercises like squats, lunges, and incline pushups are a great way to start building strength without the need for equipment.
  3. Use Light Weights or Resistance Bands
    As you build confidence and strength, consider using light weights or resistance bands. This allows for resistance training that is low-impact but still effective.
  4. Hire a Trainer
    Working with a qualified trainer who focuses on longevity and health over aesthetics can make a big difference, ensuring you use proper form and technique while tailoring exercises to your abilities.
  5. Focus on Functional Movements
    Exercises that mimic everyday movements (chair squats, deadlifts, wall pushups, and seated leg lifts) are ideal for improving daily life and independence.