Doing 90 minutes to two hours of weight training per week can greatly reduce the risk of an early death, according to new research.
Data gathered from decades-long studies suggested that carrying out regular resistance or weight training over an extended period can significantly lower the chance of death from heart disease and stroke.
The benefits also included reducing the risk of death from neurological disease.
Experts said it was further evidence that strength-based training can help prevent or delay poor health and could ease pressure on overstretched health services.
Kate Hogarth is only 28, but is already thinking about staying healthy later in life. She enjoys weight training and the confidence boost she feels it gives her now, but she also recognises the long term health benefits from it.
« I want to be independent later in life.
« There’s so many studies out there which show all of the benefits from strength training, for your cardiovascular health, your muscles, your bones, your mental health.
« I want to be able to be travelling the world when I’m in my 70s, 80s, 90s and I want to be able to pick up my grandkids and play with them, and having that level of independence is really important. »
The benefits of aerobic exercise – such as jogging, cycling or swimming – are well known.
The NHS says that regular aerobic activity can lower the risk of heart disease, stroke and type 2 diabetes, alongside reducing stress and boosting self-esteem.
But what’s been less clear is the role strength-based training might play in lowering the risk of death.
That is beginning to change.
Researchers looked at data from three studies involving 147,374 men and women over 30 years.
They found those who consistently did between 90 minutes and two hours of weight training every week lowered the risk of premature death from any cause by 13%.
The risk of dying from cardiovascular disease – a heart attack or stroke for example – was 19% lower.
For a death due to neurological disease – for example dementia – the fall was even greater, at 27%.
Researchers concluded that the « lowest risks » were observed among those people who were doing high levels of both aerobic exercise and strength training.
Among these most active people, who were doing many hours of aerobic exercise each week, the risk of an early death from any cause fell by up to 58%.
However, the researchers also found that doing more than two hours of strength training per week didn’t really deliver any extra benefits.
Bev Wilson works in Harrogate, North Yorkshire, as a personal trainer and sees the benefits of weight training in her role.
« When I train clients, especially female clients, I notice when they come to me they’re having problems with joint pain, or just lacking in energy, or metabolism, they’re putting on weight.
« And I find strength training really helps improve, manage their blood sugar levels, and it helps the joint pain, helps strengthen their bones.
« They feel much stronger, more vibrant, more energetic. »
And she finds it also helps with a person’s brain health. « As well as just feeling a lot more energetic and healthy, they find improvements in cognitive function.
« They can concentrate more at work and their memory is improved. »
Tom Burton, strategic lead for health and wellbeing policy at Sport England, said physical activity was the key to healthier, wealthier and happier communities.
« Strength-based physical activity is a powerful tool, particularly in support of healthy ageing – helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services. »
