New research highlights the importance of strength training for older adults, suggesting it may be more beneficial for longevity than walking alone. While aerobic exercise helps people live longer, experts say resistance training improves quality of life in later years.
“Strength is the neglected sibling at the health dinner table,” says Stuart Phillips, a muscle physiology researcher at McMaster University in Canada. Studies indicate that just 30-60 minutes of muscle-strengthening activities per week can reduce the risk of death from all causes by 10-17%.
For those new to strength training, experts recommend starting with two sessions per week, each lasting 20-30 minutes. Exercises can include wall push-ups, rows using resistance bands, planks, and squats. Household items like water bottles or canned goods can serve as weights.
Jess Gorzelitz, an epidemiologist at the University of Iowa, emphasises that “the riskiest group are those who do nothing.” She advises beginners to focus on controlled movements, such as sitting and standing from a chair or couch. As strength builds, gradually increase resistance or repetitions.
Combining resistance training with aerobic exercise yields even greater benefits. A recent study found that those who do both have a 58% lower risk of early death compared to those who do neither. “Aerobic fitness likely helps you live longer, but muscle strength helps you live better while you are here,” Phillips adds.
