Strength Training for Longevity
Last week, we discussed strength training’s role in longevity, and this week, we’re diving deeper into that theme. Alex Hutchinson, an endurance expert and one of my favorite writers, published an article titled "To Delay Death, Lift Weights," which reinforces what we already know but often neglect: strength training is crucial for extending life.
As a runner, Hutchinson has long been a voice in the endurance community, making it particularly exciting to see him emphasize the importance of strength training. His article highlights two recent studies demonstrating the link between strength and longevity, shedding light on why muscle function matters more than muscle mass alone.
One of the studies examined adults over 50, assessing their muscle strength and mass. The findings? Those with low muscle strength were over twice as likely to die during the follow-up period, while low muscle mass alone didn’t have the same impact. This underscores a key message: functional strength—not just size—plays a pivotal role in long-term health.
Another study emphasized how strength training often gets overlooked in public health recommendations. While most people recognize the need for aerobic exercise, far fewer prioritize strength training. The research showed that those who engaged in any strength training had a 23% lower risk of mortality and a 31% lower risk of dying from cancer. And for those who met both aerobic and strength-training guidelines, the benefits were even greater—a 29% reduction in mortality risk.
What We Love About This Article
It’s a wake-up call. Many of us focus on cardio while putting strength training on the back burner. This article is a great reminder that lifting weights, or even doing bodyweight exercises, plays a critical role in health span and lifespan.
It validates consistency over aesthetics. You don’t have to be a bodybuilder to reap the benefits of strength training. As long as you're maintaining functional strength, you’re on the right path.
It’s accessible. Whether you hit the gym or stick to push-ups and squats at home, the benefits of strength training are achievable for everyone.
Where We’d Add Our Own Spin
Hutchinson’s perspective aligns with our belief that longevity isn’t just about what you do, it’s about what you do consistently. The biggest hurdle for most people isn’t knowledge, but action. Strength training doesn’t need to be complicated; it just needs to be part of your routine. If you’re not lifting yet, start small. Twice a week with basic movements, and build from there. Your future self will thank you.
For those interested in more insights from Hutchinson, his book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance is a fantastic read. And if you're looking for simple ways to incorporate strength training into your weekly routine, stay tuned—we’ll be sharing some practical strategies in an upcoming post.