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Longevity and Strength Training

30 minutes per week of strength training may promote a longer life.

Older man strength training for longevity

People who did 30–60 minutes of resistance training per week had increased longevity with a 10%–20% lower risk of early death, according to a study review published in the British Journal of Sports Medicine (2022; doi:10.1136/bjsports-2021-105061). Researchers looked at 16 studies with almost 480,000 male and female adult subjects who did not have severe health conditions.

Data analysis showed that weekly strength-training activities are linked with longevity and lower risk of death from heart disease and cancer. More than 1 hour of strength training did not result in less risk of early death. The studies suggest that adding aerobic activities may provide even more life-enhancing benefits.

See also: Lifestyle and Longevity Go Hand in Hand

Shirley Archer-Eichenberger, JD, MA

Shirley Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.

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November-December 2020 IDEA Fitness Journal

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