The Power of Strength Training in Reducing Early Death Risk
A recent study has revealed that spending between 90 and 120 minutes lifting weights each week can significantly reduce the risk of an early death. Researchers from Harvard University followed 147,373 individuals in the United States over a period of 30 years and found that those who engaged in two hours of strength training per week were 13% less likely to die from any cause.
When considering the risk of dying from heart disease or stroke, the reduction in risk increased to 19%. Additionally, participants who performed weight training or used fitness tools such as resistance bands had a 27% lower risk of dying from neurological diseases, even when other forms of physical activity like aerobic exercise were accounted for.
Interestingly, the study also found that engaging in more than two hours of strength training per week did not provide additional benefits. This suggests that there may be an optimal threshold for strength training to achieve maximum health benefits.
The findings, published in the British Journal of Sports Medicine, emphasize the importance of combining both aerobic and strength training to promote a longer and healthier life. Tom Burton, a strategic lead for health and wellbeing policy at Sport England, supports this approach. He stated:
“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’s research highlights that active lifestyles prevent 3.3 million cases of chronic illness annually and save £8 billion for healthcare services. Their mission is to make physical activity accessible to all, which they believe is essential for creating healthier, wealthier, and happier communities.
Current Guidelines for Physical Activity
The National Health Service (NHS) recommends that adults engage in strength activities that target all major muscle groups—such as legs, hips, back, abdomen, chest, shoulders, and arms—at least two days per week. In addition, individuals should aim for at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week.
Examples of moderate-intensity activities include very brisk walking (at a speed of 4mph or faster), cycling at 10mph to 12mph, or playing badminton. Vigorous-intensity activities might involve hiking, jogging at 6mph or faster, fast cycling, basketball, or tennis.
Key Findings from the Study
The study involved participants being questioned every two years about the time they spent on strength training and aerobic exercises. Aerobic exercises included activities such as brisk walking, running, jogging, swimming, cycling, tennis, and squash. Strength training encompassed exercises using weights or bodyweight, such as dumbbell workouts, squats, and lunges.
Participants who maintained high levels of both aerobic activity and strength training experienced the lowest risks of early death. For the most active individuals, the risk of early death dropped by up to 58%.
This research underscores the importance of incorporating both types of physical activity into daily routines. By doing so, individuals can enhance their overall health, reduce the risk of chronic diseases, and potentially extend their lifespan.
