While many focus on cardio for fitness, experts emphasize that strength training is crucial for a better quality of life as we age. Stuart Phillips, a muscle physiology researcher at McMaster University, Canada, calls strength 'the neglected sibling at the health dinner table.'
According to Jess Gorzelitz, an epidemiologist at the University of Iowa, the biggest health gains come from starting strength training compared to doing nothing. She advises beginners to aim for two 20-30 minute sessions per week, including exercises like wall push-ups, rows, and planks.
Strength training can be done at home without equipment, using bodyweight exercises like squats with a chair or household items like water bottles for bicep curls. For gym-goers, Gorzelitz recommends focusing on 'big three' movements: squats, deadlifts, and bench presses, plus shoulder presses for back strength.
Research shows that 30-60 minutes of muscle strengthening per week reduces all-cause mortality by 10-17%, while 90 minutes to two hours cuts early death risk by 13%. Combining resistance training with cardio lowers risk by 58%.
Phillips advises gradual progression: 'You do not need to crawl out of the gym like a wounded animal. Progress gradually.' Consistency is key, and small bursts are better than none.
