Long-term research highlights benefits. A comprehensive study published in the British Journal of Sports Medicine examined the relationship between resistance training and mortality risk over a period of up to 30 years. This research involved 147,374 participants from three large cohorts, providing a robust dataset for analysis. The findings suggest that engaging in moderate resistance training is associated with a lower risk of all-cause mortality, cardiovascular mortality, and neurological disease mortality.
Key findings on resistance training duration. Participants who engaged in 90-119 minutes of resistance training per week experienced a 13% reduction in all-cause mortality risk compared to those who did not participate in resistance training. Notably, the study indicated that no additional mortality risk reduction was observed with more than 120 minutes of resistance training per week. Interestingly, lower levels of resistance training were linked to reduced cancer mortality risk, particularly at 1-59 minutes per week.
Aerobic activity enhances benefits. The study also explored the joint effects of resistance training and aerobic activity. Individuals who combined high levels of both types of exercise showed the lowest mortality risk. For example, those achieving 30 to <45 MET-hours/week of aerobic activity alongside 60-119 minutes of resistance training had a significantly lower risk of mortality.
Implications for health and fitness. These findings underscore the importance of incorporating resistance training into regular fitness routines, especially for individuals looking to enhance their longevity and overall health. While the research is observational and does not establish causation, it provides compelling evidence for the benefits of consistent resistance training.
Practical takeaways for individuals. For those aiming to improve their health outcomes, integrating moderate resistance training into their weekly exercise regimen could be a beneficial strategy. Pairing this with sufficient aerobic activity may yield even greater health benefits.
Medical note. This article is intended for general education and should not be considered personal medical advice.