The life-extending benefits of strength training
A study suggests that combining 4-6 hours of aerobic exercise with 60-120 minutes of strength training weekly can significantly reduce mortality risk. The findings highlight the specific longevity benefits of consistent strength training.
Why it matters
The research provides actionable health data that can influence public wellness habits and life expectancy.
The life-enhancing and life-extending benefits of aerobic exercise are well-researched -- and impressive. Folks who get 300-600 minutes a week of moderate activity lower their risk (over 30 years) of all-cause mortality by 26% to 31%. At age 55, that can make your ActualAge about six years younger than your calendar age. (Discover your ActualAge at 4YOUngevity.com.)
But just how much benefit you can get out of strength training and from aerobics combined with strength training has been less researched. Until now.
One recent study looked at 30 years of data and found that strength training delivers maximum benefits if done consistently for 90 to 120 minutes a week. Doing that lowers your risk of death from cardiovascular disease by 19% and from neurological disease by 27%. Just 29 minutes weekly reduces the risk of dying from cancer by 21%.
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