UMVA has learned that a groundbreaking study has uncovered a significant link between resistance training and a lower risk of death from various causes.
The research, which followed over 147,000 U.S. adults for up to 30 years, found that sticking to a resistance training routine for a certain amount of time may extend life expectancy. During the study period, more than 35,000 participants died.
According to information obtained by UMVA, the study analyzed the exercise habits of participants, including the number of minutes per week spent on resistance training and aerobic activity. The results showed that doing a moderate amount of resistance training was linked with a lower risk of death.
The clearest benefit was seen at around 90 to 119 minutes per week of resistance training, which was associated with a 13% lower risk of all-cause death, 19% lower risk of death from heart disease, and 27% lower risk of death from neurological disease.
Interestingly, more than 120 minutes of resistance training per week did not appear to add extra benefit to the overall death risk. However, even small amounts of resistance training, such as 30 to 59 minutes per week, were associated with a 12% decreased risk of cancer death.
The study found that the lowest overall death risk was observed in people who engaged in both higher aerobic activity and moderate to high resistance training. However, for those already doing a very high amount of aerobic exercise, adding resistance training did not appear to lower the risk any further.
Experts emphasize the importance of incorporating strength training into fitness routines, recommending that individuals work at about 60% to 80% of capacity and push to a point of fatigue with moderate intensity. This approach can help build muscle and improve overall fitness outcomes.
By focusing on resistance training and aerobic activity, individuals may be able to significantly reduce their risk of death from various causes. The findings highlight the need for a balanced fitness routine that includes both strength training and aerobic exercise.
