The facts about lifting and longevity

Recent robust scientific studies have provided compelling evidence that engaging in regular strength training can significantly reduce mortality risk, but importantly, enhance the healthfulness of our later years. Strength training it not only a tool for fitness enthusiasts but is an essential practice for individuals of all ages, especially as we progress into middle age and beyond. But unfortunately, society isn't getting the memo despite a wealth of research that has changed what we now understand to be necessary to bring about healthy aging.

Resistance training, often associated primarily with muscle building and aesthetic improvements, has emerged as a cornerstone of healthy aging and longevity. As modern research delves deeper into the relationship between physical activity and lifespan, the focus on strength training has intensified, revealing its multifaceted benefits beyond mere physical appearance.

In a world where we are living longer but also where chronic diseases and age-related conditions are increasingly prevalent; and become more prevalent as we age; understanding how resistance training contributes to a longer, healthier life is more critical than ever.

Don't confuse resistance training with strength training—they're close cousins, not identical twins.

Both heavy strength training and lighter resistance training are good for you, but they don't do the same job. Lighter weights with higher reps are great for building muscular endurance, improving movement, and getting some quality exercise without putting as much stress on your body. But it won't produce enough stimulus to make your muscles, bones and nervous system adapt so they are "fit-for-purpose" and can handle the harder tasks (like getting onto and off the floor) that life brings as we age.

Heavy lifting, on the other hand, challenges your muscles and nervous system in a completely different way. It builds real strength, helps maintain muscle mass, strengthens bones and connective tissue, and teaches your body to recruit more muscle fibers. Those benefits become especially important as we get older, when we naturally start to lose strength and muscle if we don't actively work to keep them.

So what does heavy actually mean? It means lifting, pushing, pulling or carrying a weight that you can successfully complete about 5 reps per set with good technique, before failing. So as an example, you're doing a squat with a bar across your back and you can do 5 reps well, but if you were to keep going, you wouldn't be able to complete rep 8. Now if you're a novice, I want to stress, you wouldn't be starting your strength training journey here. But this would certainly be the goal after several months of foundation building which would include some lighter resistance training.

One of the biggest advantages of heavy strength training is that it helps you stay capable and independent later in life. Being strong isn't just about lifting more weight in the gym—it's about carrying groceries without thinking twice, climbing stairs easily, getting up off the floor, and reducing your risk of falls and fractures. Studies have even found that higher levels of strength are linked to a longer, healthier life. Light resistance training absolutely has its place, but it doesn't provide the same stimulus for building strength, maintaining bone density, or slowing the age-related decline in physical function. Done with good technique and sensible progression, lifting heavy is one of the best things you can do to invest in your long-term health and quality of life.

1. Strength Training and Mortality Risk

A significant body of research has investigated the relationship between resistance training and reduced mortality risk. A large-scale study published in the American Journal of Preventive Medicine analysed data from over 30,000 adults aged 18 and older. Key findings include:

• Reduced Risk of Death: Engaging in strength training just twice a week was associated with a 25-30% lower risk of all-cause mortality compared to those who did not participate in any resistance training.

• Combined Benefits: Those who also performed aerobic exercise alongside strength training experienced even greater reductions in mortality risk, emphasizing the synergistic effects of combining different forms of exercise.

2. Impact on Chronic Disease

Resistance training has been shown to mitigate the risk factors associated with various chronic diseases, contributing to increased longevity:

• Cardiovascular Health: A systematic review in the Journal of the American College of Cardiology found that strength training can improve cardiovascular risk factors, such as blood pressure and cholesterol levels, which are critical for heart health.

• Diabetes Management: Studies indicate that resistance training enhances insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes. According to a meta-analysis, individuals with diabetes who engaged in regular resistance training experienced improved glycemic control, which is crucial for longevity.

3. Muscle Mass Preservation and Aging

As we age, muscle mass naturally declines—a condition known as sarcopenia. Research has highlighted the importance of maintaining muscle mass for longevity:

• Sarcopenia and Mortality: A study in JAMA Internal Medicine found that older adults with lower muscle mass and strength had a significantly higher risk of mortality. Resistance training helps preserve muscle mass, thereby potentially extending life expectancy.

• Functional Independence: Maintaining muscle strength through resistance training is linked to better functional independence in older adults. This is crucial for preventing disability, which can severely impact quality of life and longevity.

4. Psychological Benefits and Longevity

The mental health benefits of resistance training are equally important in the context of longevity:

• Reduced Depression and Anxiety: A meta-analysis published in Health Psychology Review found that strength training significantly reduced symptoms of depression and anxiety, contributing to overall well-being.

• Cognitive Function: Emerging research suggests that resistance training may also support cognitive health, which is vital as we age. A study in Neuropsychology Review indicated that seniors who engaged in regular resistance training showed improvements in executive function and memory, factors linked to a longer, healthier life.

• Social Engagement: Resistance training often occurs in group settings, fostering social connections that can combat loneliness and enhance mental health. A study in the Journal of Aging and Health highlighted the positive correlation between social interaction through group exercise and improved longevity.

• Functional Capacity: Improved strength contributes to better performance in daily activities, enhancing overall life satisfaction and reducing the risk of falls and injuries, which can be detrimental to older adults.

Dr Vonda Wright is a world-renowned orthopedic surgeon and international authority on active aging. Take a listen to her 16 minute talk outlining some of the keys to aging well.

https://youtu.be/ZK481WtfyL0?si=17gS6DAjutpaFDd6

Need help getting started? Contact me to start your journey to a stronger, healthier and happier you!