We know that regular aerobic exercise is associated with longer life, but the relationship between strength training and longevity has been less clear.
Until now.
A systematic review and meta-analysis, just published this month in the American Journal of Preventive Medicine, provides the strongest evidence to date that resistance training is associated with reduced risk of dying from any cause, including cardiovascular disease and cancer.
A total of 10 studies were included in the meta-analyses, finding that doing any resistance training at all lowered the risk of all-cause mortality by 15%, cardiovascular disease mortality by 19%, and cancer mortality by 14%.
A little strength training was determined to go a long way.
A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training.
Mortality risk reductions actually diminished at higher volumes.
This is in line with the current Physical Activity Guidelines, which call for 2 days of muscle strengthening activity per week as part of an overall exercise routine.
Just 2 days of strength training per week, 30 minutes per session, can lower your risk of dying by 27%.
That’s an excellent return on investment.
See you in the gym!