Engaging in 90 minutes to two hours of strength training per week has been identified as a way to reduce the risk of premature death, according to experts. Individuals who consistently participate in resistance training over the long term can decrease their likelihood of early death from any cause by 13% – and by 19% specifically in relation to conditions like heart disease and stroke, as per a recent study.
Moreover, individuals who incorporate weightlifting, resistance bands, or bodyweight exercises into their routine also exhibit a 27% lower risk of mortality from neurological diseases, even when considering other forms of physical activity like aerobic exercises. Researchers emphasize the importance of combining aerobic activities such as cycling, jogging, and swimming with strength training based on their findings.
However, the study suggests that exceeding two hours of strength training per week does not yield additional benefits. The research highlights that the lowest risks of premature death were observed when individuals engaged in a balanced mix of aerobic exercise and strength training, or when their aerobic activity levels were notably high.
Current NHS guidelines recommend that adults should aim to perform strength activities targeting major muscle groups at least twice a week. Additionally, individuals should engage in at least 150 minutes of moderate intensity activity weekly or 75 minutes of vigorous intensity activity.
Examples of moderate activities include brisk walking, cycling at a moderate speed, or playing badminton, while vigorous activities comprise hiking, fast jogging, cycling, basketball, or tennis. The study, published in the British Journal of Sports Medicine, involved 147,374 participants monitored for up to three decades, tracking their strength training and aerobic exercise habits.
Aerobic exercises in the study encompassed brisk walking, running, swimming, cycling, tennis, and squash, while strength training involved weight-based or bodyweight exercises like dumbbell work, squats, and lunges. The research underscores that individuals with high levels of both aerobic and strength training activities experienced the lowest risks, with the most active individuals seeing risk reductions of up to 58%.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, emphasized the benefits of strength-based physical activity in promoting healthy aging and reducing the burden on healthcare services. He highlighted the role of active lifestyles in preventing chronic illnesses and the importance of making physical activity accessible to foster healthier and happier communities.