Strength training adds years to your life – news story supports the growing case for muscle exercise

An article last month in The Telegraph cited interesting research into the effects of different forms of exercise. The study further supports our idea of muscle strength helping to fight the aging process.

In this article, Alice Barraclough cites a study published in August 2022 in The British Journal of Sports Medicine. The research project found that people who did an hour of aerobic exercise each week had a 15 per cent lower mortality risk. Those who did three hours a week reduced their risk by 27 per cent.

But cardio exercise and strength training sessions was associated with an even lower mortality risk – a full 40 per cent lower than those who didn’t exercise at all.

The muscle factor and physical health

There is a growing body of evidence linking a lack of muscle strength with joint pain, poor mobility and general ill health.

Our own research has found that the level of fat in the gluteus maximus muscle could be a highly valuable marker of physical health. This is where we are currently focusing our research, to build more evidence about the role of exercise and muscle strength in physical health.

Professor Alistair Hart, who heads up the Exercise for Science initiative, says: “The findings of this study into the effects of different types of exercise are compelling; not least because they back up our own research.

“We all know that exercise is good for us, but the facts are becoming much clearer. We need to do more than train our cardiovascular systems. To stay physically well for as long as possible, we must strengthen our muscles as we age. The more we can retain and build muscle strength, the better our joint health and mobility.”

Living well for longer

Professor Hart also stresses that reducing mortality risk is not just about living longer. It is about living well, and extending the time that we remain mobile, active and pain-free.

“We started on this research journey because of my specialism in hip surgery. I would love to see the need for hip replacements reduce over time, as people protect their joints with regular exercise. It’s an invasive procedure that could one day be a thing of the past. We just need to learn more about the most effective way to stay strong and mobile.”

Strengthening vs body building

Strength training doesn’t have to involve lifting heavy weights at the gym. Many people are put off by the thought of becoming ‘bulky’ or heavy looking – but most strength exercises are designed to tone and firm muscles rather than cause them to grow significantly in size.

If you are looking to take up strength training as part of your routine, start slowly and gently – bodyweight exercises such as squats and lunges are an effective way to build strength without using dumbbells or bar weights.

There are lots of helpful videos on YouTube to ease you into strength work. Yoga and pilates are worth exploring too. Just one or two strength sessions a week could make a big difference to your physical health.

Read more about The Muscle Factor – our latest area of research.