A consistent resistance training regimen, focusing on weightlifting and weight machines, may be associated with a reduced risk of mortality over time, according to a recent study. The research, published in the British Journal of Sports Medicine, analyzed data from over 147,000 U.S. adults who participated in large health studies spanning up to three decades.
During the study period, more than 35,000 participants died. Researchers examined the exercise habits reported by participants, specifically the amount of time spent weekly on resistance training and aerobic activities such as walking, biking, or swimming. These resistance training levels were then correlated with subsequent deaths from any cause, as well as from cardiovascular disease, cancer, respiratory disease, and neurological disease.
Key Findings on Resistance Training
The study found that moderate amounts of resistance training were linked to a lower risk of death. This association remained significant even after accounting for other health-related factors, including age, smoking status, diet quality, alcohol consumption, family history, and aerobic activity levels. The most pronounced benefits were observed in individuals who engaged in approximately 90 to 119 minutes of resistance training per week. These individuals showed a 13% lower risk of all-cause death, a 19% lower risk of death from heart disease, and a 27% lower risk of death from neurological disease.
For cancer-related mortality, even smaller amounts of resistance training appeared beneficial. Performing 30 to 59 minutes of strength training per week was associated with a 12% decreased risk of cancer death. The study noted that exceeding 120 minutes of resistance training per week did not appear to provide additional benefits regarding overall death risk.
The research suggests that a combination of sufficient aerobic activity and moderate to high resistance training yielded the lowest overall death risk. However, for individuals already engaging in very high levels of aerobic exercise, such as five to six hours of jogging or 11 hours of brisk walking weekly, adding resistance training did not seem to further decrease mortality risk.
Expert Perspectives
Fitness experts emphasize the importance of integrating strength training into daily routines. Kenny Santucci, a fitness trainer and gym owner, advocates for viewing exercise as a necessity and encourages individuals to choose activities they enjoy. He suggests that strength training should form the foundation of a fitness regimen, recommending a moderate intensity of about 60% to 80% of capacity, aiming for muscle fatigue.
Santucci also highlighted the physiological basis of muscle growth, noting the need for external resistance and adequate protein intake to build muscle effectively. He stated that intense workouts do not necessarily equate to better results, and training at appropriate levels of intensity can produce positive outcomes.
The study authors acknowledged that their findings show an association rather than a direct cause-and-effect relationship between resistance training and reduced mortality. Limitations include participants self-reporting their exercise habits, which may not be entirely accurate, and the study not quantifying the intensity of the exercises performed.