Engaging in 90 minutes to two hours of weight training per week can significantly reduce the risk of premature death, according to experts. Individuals who consistently participate in resistance training over the long term can decrease the likelihood of early death from any cause by 13% and by 19% in relation to conditions like heart disease and stroke, as per a recent study.
Those who incorporate weightlifting, resistance bands, or bodyweight exercises into their routine also demonstrate a 27% lower risk of mortality from neurological diseases, even when factoring in other activities such as aerobic exercise. Researchers emphasize the importance of combining both aerobic exercise, such as cycling, jogging, and swimming, with weight-based training for optimal health benefits.
Nevertheless, exceeding two hours of strength training per week does not yield additional advantages, as per the study’s findings. Overall, the research indicates that the lowest risks of premature death are associated with a balanced approach that includes a substantial amount of both aerobic exercise and strength training, or when aerobic activity is highly intensive.
Current NHS guidelines recommend that adults should engage in strength activities that target all major muscle groups at least twice a week. Additionally, individuals should aim for at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week.
Moderate activities include brisk walking, cycling at a moderate speed, or playing badminton, while vigorous activities encompass hiking, jogging at a fast pace, cycling rapidly, basketball, or tennis.
The study, published in the British Journal of Sports Medicine, involved 147,374 participants (31,540 men and 115,834 women) tracked over a period of up to 30 years. Participants were surveyed every two years regarding their engagement in strength training and aerobic exercise.
Aerobic exercise in the study comprised activities like brisk walking, running, swimming, cycling, tennis, and squash, while strength training included exercises utilizing weights or body weight, such as dumbbell exercises, squats, and lunges. The study revealed that individuals with high levels of both aerobic activity and strength training experienced the lowest risks, with the most active individuals witnessing risk reductions of up to 58%.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, highlighted the importance of strength-based physical activity in promoting healthy aging and preventing chronic illnesses. Active lifestyles have been shown to prevent millions of cases of chronic illness annually and save billions in healthcare costs, emphasizing the significance of making physical activity accessible to all for healthier and happier communities.
