While aerobic exercise is known to help people live longer, strength training could be even more important for maintaining quality of life as we age, according to researchers. Stuart Phillips, a muscle physiology researcher at McMaster University in Canada, calls strength "the neglected sibling at the health dinner table."
A large review of studies found that 30 to 60 minutes per week of muscle-strengthening activities was linked to a 10-17% reduction in all-cause mortality. Another recent study showed that 90 minutes to two hours of resistance training per week reduces the risk of early death by 13%, and combining it with cardio lowers the risk by 58%.
Experts recommend starting with two 20-30 minute sessions per week. Exercises include wall push-ups, rowing with resistance bands, planks, and loaded carries. Household items like cans or water bottles can be used for bicep curls, and chairs help with bodyweight squats. For gym-goers, focus on the "big three" movements: squats, deadlifts, and bench presses.
"The riskiest group are those who do nothing," says Jess Gorzelitz, an epidemiologist at the University of Iowa. Progress gradually, as small increments repeated over months yield the best results. "You do not need to crawl out of the gym like a wounded animal," adds Phillips.
