I always knew that all of those years of lifting weights would pay off. But in turns out it will benefit you in even more ways than you would expect. Not only does lifting weights help you get bigger, stronger, and more attractive. It can also lead to you living a longer, healthier life. There’s apparently a pretty strong link between strength training and longevity.
Strength Training and Longevity: The First Studies
You can go as far back as nineteen fifty three to find studies that support these facts. British researchers discovered that drivers of double-decker buses were more likely to suffer from a heart attack than the more physically active conductors. You can also see in another study that the risk of heart attack was higher among government clerks than postmen.
As you can see, these two studies laid the foundation for the fact that men who are in more active jobs are at lower risk of heart disease. This is when you’ll see it first proposed that a sedentary lifestyle increases the risk of heart disease.
You can find that it’s since been repeatedly proven that regular physical exercise is good for you. Keeping your body healthy and fit is associated with a lower risk of premature death, heart disease, cancer, and diabetes. It’s also been shown to ease the symptoms of mental health disorders like anxiety and
Strength Training and Longevity: The Facts
In 2015, German investigators published a review of studies. You’ll find that these studies were focused on the link between strength and mortality. They reviewed around fourteen studies, and all reported that an increased level of muscular strength was associated with lower death rates.
For example, you’ll find that grip strength is a simple measure of overall muscular strength. It’s measured with a hydraulic dynamometer which will measure your isometric grip force with reliable results.
One interesting result you’ll find in these studies is that grip strength almost directly corralates to increased mortality. This includes cardiovascular mortality, non-cardiovascular mortality, and strokes. Low grip strength was a stronger predicator of mortality even than blood pressure.
How To Start Strength Training
With these clear links between strength training and longevity, you’ll probably want to start soon. The evidence that muscular strength is associated with so many health benefits is overwhelming. Not to mention the increased life expectancy.
Older adults who perform strength training not only improve their physical condition, but their survival rate. Resistance training counteracts the age-related decline in muscle mass and strength, improves balance and coordination, and reduces the risk of osteoporosis.
My best tip for you is to look into a process called ‘progressive overload’.
You won’t get stronger lifting the same five- or ten-pound weight day after day, rep after rep. For your muscles to grow stronger, you need to challenge them—gradually, over time—with heavier weights.
And if you’re really trying to increase your strength levels due to the links between strength training and longevity, make sure to look into powerlifting. Low rep ranges and high weights will be your key to increased strength, and maybe even a longer life.
