Researchers found that just a couple of hours of strength training each week can significantly lower your risk of dying early. Specifically, people who engaged in 90 to 120 minutes of weightlifting weekly had a 13% lower overall mortality risk compared to those who did not lift weights. The benefits were even more pronounced for heart health, with a 19% reduction in deaths from cardiovascular diseases, and a 27% decrease in deaths from neurological conditions like dementia. When combined with regular aerobic exercise, the overall death risk dropped by approximately 45%.

This discovery is crucial for anyone interested in healthy aging. Incorporating strength training into your routine not only helps build muscle but also plays a vital role in longevity. The study, which followed nearly 150,000 health professionals over 30 years, indicates that even moderate amounts of strength training can yield substantial health benefits. For those looking to improve their muscle strength and overall health, this means that dedicating just a couple of hours each week to lifting weights can lead to a longer, healthier life.

The evidence comes from observational studies, meaning while a strong link between strength training and longevity has been established, it doesn’t prove a direct cause-and-effect relationship. The researchers adjusted for various health factors, but self-reported data on strength training may not capture the intensity of workouts. Nevertheless, the findings suggest that you don’t need to spend hours in the gym; two short sessions a week focusing on major muscle groups, paired with regular aerobic activity, can be effective for improving health and longevity.

Source: Science Daily