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Study: Strength-Training May Extend Your Life Ekaterina Demidova – Getty Images<\/p>\n
Strength-training for 90 minutes a week could extend your life by up to four years, according to one study.<\/p>\n<\/li>\n
Researchers found that people who strength-trained regularly had significantly longer telomeres, DNA caps on the ends of chromosomes that naturally shorten with age.<\/p>\n<\/li>\n
Fitness experts explain the many ways strength-training supports longevity.<\/p>\n<\/li>\n<\/ul>\n
As you get older, any movement is better than none. There are plenty of proven benefits of walking<\/a> and many ways that aerobic exercise boosts longevity<\/a>. But research also continues to mount on the benefits of strength-training<\/a>, especially for promoting healthier aging. Now, a large-scale study suggests that strength-training adds years to life. Here, discover what the study found, plus how strength-training may extend your life and some expert-backed tips on incorporating it into your fitness routine.<\/p>\n Meet the experts: Milica McDowell, D.P.T.<\/a>, the assistant vice president of education at U.S. Physical Therapy; Tami Smith, C.P.T., certified personal trainer and founder of Fit Healthy Macros<\/a>.<\/p>\n A study published in Biology<\/a> took a closer look at the impact of weight training on aging in nearly 5,000 people between 20 and 69 years old. Researchers measured the length of each of the participant’s telomeres (protective DNA caps at the ends of chromosomes). Telomeres<\/a> shorten at a consistent rate as you get older, so they wanted to see if people who strength-trained regularly had longer telomeres than those who did not. To do so, participants were asked how often they worked out, including how often they did strength-training.<\/p>\n Researchers found that participants who reported the most time spent strength training had significantly longer telomeres than those in the no strength-training category. More specifically, they found that strength-training for 90 minutes a week was linked with almost four years less biological aging. That is, potentially extending their lives by nearly four years.<\/p>\n Strength training is defined as any movement against a resistance that helps your muscles get stronger, said Milica McDowell, D.P.T.<\/a>, the assistant vice president of education at U.S. Physical Therapy. \u201cUnlike endurance or mobility training, which help your muscles contract more frequently over a period of time, or have greater flexibility, strength training is a very specific type of training that is focused on how much force you can generate,\u201d she explained.<\/p>\n So, how can building your muscles lead to a longer life? Strength training helps reduce cardiovascular disease and death risks as it reduces your blood pressure, resting heart rate (over time), and stress levels, said McDowell. \u201cIt can help with weight loss<\/a> and body composition management, also factors that contribute to reducing disease and death risk,\u201d she said. Strength training also improves your stamina and balance to reduce your risk of falls and counteract the effects of a sedentary lifestyle, she added.<\/p>\n This type of exercise may also help extend your life by protecting your bones<\/a>, joints, and ligaments from injuries that can often be life-threatening as we age, said Tami Smith, C.P.T., certified personal trainer and founder of Fit Healthy Macros<\/a>. \u201cIt also can help combat chronic disease and improve your mental wellbeing,\u201d she noted.<\/p>\n Other benefits, according to the study, include reducing muscle loss, increasing resting metabolic rate, reducing body fat, and decreasing oxidative stress, all of which may \u201climit disease and slow the aging of cells.\u201d<\/p>\n How to add more strength training to your routine<\/p>\n The results of this study align with the current exercise guidelines in the U.S. The Centers for Disease Control and Prevention (CDC)<\/a> recommends two strength workouts per week for adults, said McDowell. \u201cThis could be as simple as a bodyweight routine to get your heart rate up a little and those muscles working,\u201d she said.<\/p>\n