Regular exercise with weights can reduce risk of premature death: new study boosts evidence that muscle strength is key to health

A major new study shows that doing regular muscle exercise with weights can reduce the risk of premature death in older people, supporting our own findings that the muscle factor is key for all-round health.

“We are highly encouraged by the findings of this report.”

Johann Henckel, orthopaedic surgeon, Exercise for Science

The study also found that including both weights and aerobic activities in your weekly routine has an even more beneficial effect, all of which aligns closely with our own research findings on the importance of muscular-skeletal health.

The research

The research was led by the US’s National Cancer Institute in Maryland, assessing data on almost 100,000 older adults. Participants with an average age of 71 gave information on their weightlifting activity and any other exercise they did. Around 23% reported regular weightlifting. Adults who reported meeting the aerobic activity guidelines and weightlifting at least once or twice every week were found to have a 41% to 47% lower risk of premature death.

The recommendations

Based on the findings of the study, experts advise that adults should aim to achieve at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. In addition, they are encouraged to do strengthening exercises on the legs, hips, back, abdomen, chest, shoulders and arms at least two days a week.

What’s new?

Aerobic exercise has been consistently associated with a lower risk of premature death in many research studies. But until now, it has not been clear whether working out with weights has similar effects. The reason is that using weights can make a body leaner, and having a greater proportion of lean mass is associated with a lower risk of premature death.

Our response

Johann Henckel, orthopaedic surgeon and part of the Exercise for Science team said:

“We are highly encouraged by the findings of this report. Our current research is devoted to assessing the value of muscle strength in protecting our bodies from arthritis and other degenerative conditions as we age. We hope to be able to show similar findings and add even more detail to the picture as our own research studies progress.”

Read the research report here: https://bjsm.bmj.com/content/early/2022/08/08/bjsports-2021-105315