Engaging in 90 minutes to two hours of weight training per week can significantly reduce the risk of premature death, experts reveal. Individuals who incorporate resistance training into their regular routine over the long term can decrease the 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, those who participate in weightlifting, use resistance bands, or perform bodyweight exercises also exhibit a 27% lower risk of mortality from neurological diseases, even when considering other forms of physical activity such as aerobic exercise. Researchers emphasize the importance of combining aerobic activities like cycling, jogging, and swimming with weight-based training for overall health benefits.
However, the study suggests that exceeding two hours of strength training per week does not yield additional advantages. The research underscores that the lowest risks of premature death were observed when individuals engaged in a substantial amount of both aerobic exercise and strength training, or when aerobic activity levels were notably high.
According to current NHS guidelines, adults should aim to include strength activities that target all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least twice a week. Additionally, they should engage in at least 150 minutes of moderate-intensity activity weekly or 75 minutes of vigorous-intensity activity.
The study, published in the British Journal of Sports Medicine, followed 147,374 participants (31,540 men and 115,834 women) for up to 30 years. Participants were regularly surveyed on their time spent on strength training and aerobic exercise.
Aerobic exercises in the study encompassed brisk walking, running, swimming, cycling, tennis, and squash, while strength training comprised exercises using weights or body weight, such as dumbbell workouts, squats, and lunges. The study highlighted that individuals with high levels of both aerobic activity and strength training experienced the lowest risks, with a potential risk reduction of up to 58% among the most active individuals.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, expressed the significance of strength-based physical activity in promoting healthy aging and preventing chronic illnesses. He emphasized the role of physical activity in maintaining mobility, independence, and reducing healthcare burdens.
Sport England’s research indicates that active lifestyles prevent millions of chronic illness cases annually and save billions for healthcare services. The organization’s mission focuses on making physical activity accessible to all, aiming for healthier, wealthier, and happier communities.
