Regularly engaging in 90 minutes to two hours of weight training each week could significantly reduce the risk of premature death, experts have revealed.
A new study indicates that individuals who consistently undertake resistance training can lower their chance of an early demise from any cause by 13 per cent. This benefit extends further for specific conditions, with a 19 per cent reduced risk of early death from heart disease and stroke.
Moreover, those who incorporate weightlifting, resistance bands, or bodyweight exercises into their routine also benefit from a 27 per cent lower risk of dying from neurological disease.
This reduction holds true even when other physical activities, such as aerobic exercise, are taken into account.
The researchers behind the findings underscore the importance of a balanced exercise regimen, advocating for the combination of aerobic activities like cycling, jogging, and swimming with strength-based training.
However, they noted that exceeding two hours of strength training per week does not appear to offer additional health advantages.
Ultimately, the study found that the lowest risks of early mortality were observed in people who engaged in a decent amount of both aerobic and strength training, or maintained very high levels of aerobic activity.
Current NHS guidelines say adults should aim to do strength activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days per week.
They should also do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
Examples of moderate activity include very brisk walking (4mph or faster), cycling at 10mph-12mph, or badminton.
Vigorous activity includes hiking, jogging at 6mph or faster, fast cycling, basketball or tennis.
The new study, published in the British Journal of Sports Medicine, included 147,374 people (31,540 men and 115,834 women) followed for up to 30 years.
People were quizzed every two years on the amount of time they spent on strength training and aerobic exercise.
Aerobic exercise in the study included brisk walking, running, jogging, swimming, cycling, tennis and squash, while strength training included exercises using weights or body weight, such as dumbbell work, squats and lunges.
The lowest risks were observed among those people with both high aerobic activity and strength training levels, with risks dropping by up to 58% among the most active.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, said: “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.
“Sport England research has found that active lifestyles prevent 3.3 million cases of chronic illness a year, as well as saving £8 billion a year for healthcare services.
“Our mission is to make physical activity accessible to all – it’s the key to healthier, wealthier and happier communities.”
