Strength training is often overlooked in favour of cardio, but experts argue it is crucial for maintaining quality of life as we age. Researchers from McMaster University and the University of Iowa highlight that even small amounts of resistance exercise can yield significant health benefits.
For beginners, two sessions per week of 20 to 30 minutes is recommended. Exercises such as wall push-ups, rows, and planks can be done at home using body weight or household items like water bottles. Progress gradually by adding repetitions or light weights.
Studies show that 30 to 60 minutes of muscle strengthening per week reduces all-cause mortality by 10–17%. Combining strength training with aerobic exercise lowers the risk of early death by 58%. Experts stress that consistency is more important than intensity.
