Weekly weightlifting sweet spot may be linked to longer life, study finds

Sticking to a resistance or strength training routine for a certain amount of time may extend your life, according to a new study.

Research published in the British Journal of Sports Medicine analyzed whether workouts involving weightlifting and weight machines are linked to a lower risk of death over time.

The study followed more than 147,000 U.S. adults who participated in three large health studies spanning up to 30 years. More than 35,000 died during the study period.

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Participants reported their exercise habits, including the number of minutes per week spent on resistance training and on aerobic activity, like walking, biking or swimming.

Resistance training levels were then compared with later death from any cause, as well as from cardiovascular disease, cancer, respiratory disease and neurological disease, according to a press release.

Doing a moderate amount of resistance training was linked with a lower risk of death, according to study results. This outcome persisted even after researchers adjusted for other factors like age, smoking, diet quality, alcohol intake, family history and aerobic activity.

The clearest benefit was seen at around 90 to 119 minutes per week of resistance training.

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People who stuck to this interval of training per week had a 13% lower risk of all-cause death, 19% lower risk of death from heart disease and 27% lower risk of death from neurological disease.

More than 120 minutes of resistance training per week did not appear to add extra benefit to the overall death risk, according to the findings.

A lower risk of cancer death was seen at even small amounts of resistance training — 30 to 59 minutes per week was associated with a 12% decreased risk.

The lowest overall death risk was found in people who did both higher aerobic activity and moderate to high resistance training.

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The study shows only an association between resistance training and lower death risk, not a direct cause, the researchers noted.

Other limitations were that participants reported their own exercise habits, which may not have been completely accurate, and the study did not measure how intensely they exercised.

30 to 59 minutes per week of strength training was associated with a 12% decreased risk of cancer death.

The authors reflected in the study that engaging in “sufficient aerobic or resistance training alone is linked to lower mortality, with a stronger effect from aerobic activity.”

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The lowest risk was seen among people who did high levels of both aerobic exercise and resistance training. However, for people already doing a very high amount of aerobic exercise (roughly five to six hours of jogging or 11 hours of brisk walking per week), adding resistance training did not appear to lower the risk any further, they noted.

In a previous interview with Fox News Digital, Kenny Santucci, fitness trainer, gym owner and host of the “Strong New York” podcast, shared the importance of pairing general movement with a focus on muscle building.

For a better fitness outcome, Santucci encourages gym-goers to add more strength training to their routines and to lift “a little bit heavier.”

“Strength training should be the basis of what you do,” he said. “I don’t have anything against cycling … but if you’re telling me that’s the basis of your training, and your goal is aesthetics, then you are not really helping yourself get to that point any easier.”

“Hard doesn’t necessarily mean it’s a better workout.”

Santucci recommends working at about 60% to 80% of capacity, pushing to a point of fatigue with moderate intensity.

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“There’s a science behind muscle growth, and if there’s no external force pushing against the muscle tissue, and you’re not fueling yourself with protein, then you’re probably not going to build muscle,” he said.

“Hard doesn’t necessarily mean it’s a better workout … If you’re training at levels of intensity, then you’re reproducing good outcomes.”