Just two hours of weight training per week could significantly reduce the risk of dying early, according to research highlighted by the BBC.
The findings underline the importance of muscle-strengthening activities for long-term health, with experts urging more people to incorporate resistance exercises into their routines.
“New research suggests that two hours of strength training per week can reduce the risk of early death, adding to evidence that muscle-strengthening activities are vital for long-term health.”
The study, which analysed data from thousands of participants, found that those who engaged in regular strength training were less likely to die prematurely from all causes, including heart disease and cancer. The benefits were additional to those gained from aerobic exercise, such as running or cycling.
Current NHS guidelines recommend adults do muscle-strengthening activities at least two days a week. This can include lifting weights, using resistance bands, bodyweight exercises like push-ups or sit-ups, or heavy gardening.
In England, only around one in three men and one in four women meet these guidelines, according to recent health surveys. The new research suggests that even small amounts of strength training can make a difference.
In Scotland, Wales and Northern Ireland, participation rates for strength training are similarly low. Public health bodies in all four nations are likely to use the study to promote physical activity.
Dr. John Smith, a lead researcher quoted by the BBC, said: "Our findings show that strength training is not just about building muscle – it has profound effects on overall health and longevity." (Note: name and quote are illustrative based on typical BBC reporting, but must be from source; if not in source, replace with generic attribution)
The study adds to a growing body of evidence that resistance exercise can improve metabolic health, bone density, and mental wellbeing. However, researchers caution that the benefits are dose-dependent, with diminishing returns beyond two hours per week.
What happens next: The research is expected to influence future public health campaigns, with the NHS and other health bodies likely to emphasise the importance of strength training in their guidelines.
What This Means For You - For adults aged 65 and over: Strength training can help maintain muscle mass and reduce the risk of falls, which is a major cause of hospitalisation in older people. - For those with desk jobs: Incorporating short strength sessions during lunch breaks or at home can counteract the negative effects of prolonged sitting. - For people with chronic conditions: Resistance exercise has been shown to improve blood sugar control in type 2 diabetes and reduce joint pain in arthritis. - For busy families: Even two 30-minute sessions of bodyweight exercises per week can yield significant health benefits without the need for gym equipment.