Strength Training Sweet Spot for a Longer Life
A new study published in the British Journal of Sports Medicine has found that 90-120 minutes a week of strength training is associated with a 13% lower risk of death from any cause.
The study, which tracked 150,000 people over 30 years, also found that those who did 90-120 minutes of strength training a week lowered their risk of death by 19% from cardiovascular disease specifically.
It's worth noting that more strength training wasn't necessarily better - those who trained more than two hours a week did not see any further falls in risk.
Pairing strength training with aerobic exercise can have even greater benefits. The research suggests that combining 90-120 minutes of strength training a week with 150 minutes of moderate exercise lowers the risk of death by 45%.
Strength training helps to boost longevity by powering up muscles, which in turn has several health benefits, including helping to manage blood sugar, protecting against type 2 diabetes, and increasing myokines that communicate with the body to reduce inflammation linked to heart disease, diabetes, and some cancers.
The study also found that strength and conditioning provides a boost to the heart and circulatory system, lowers blood pressure, and unstiffens arteries.
Although its impact on the risk of dementia is a little unclear, strength and resistance training is thought to benefit the brain and improve blood sugar levels and blood flow, reducing the risk of developing the disease.
The study was observational, so despite the findings, it can't prove that one thing was caused by the other.
Runner's World has a range of guides on how to get started with strength and resistance training, including exercises that runners can build into their training programme.
You don't need to be a member of a gym to get these benefits - a couple of at-home sessions a week using body weight or dumbbells/kettlebells is all that is required.
Combining Strength Work with Aerobic Exercise
| Exercise Type | Duration | Benefit |
|---|---|---|
| Strength Training | 90-120 minutes/week | 13% lower risk of death from any cause |
| Strength Training + Aerobic Exercise | 90-120 minutes/week + 150 minutes/week | 45% lower risk of death |
What Does This Mean for Runners?
The results of this study show yet another reason to keep lifting. And if you're not doing strength and resistance work, now is the time to add it to your training - and see your running improve.
You can start with a couple of at-home sessions a week using body weight or dumbbells/kettlebells, and see your running improve.
The study suggests that combining strength training with aerobic exercise can have even greater benefits, and Runner's World has a range of guides on how to get started with strength and resistance training.
