Regular weightlifting may help people live longer, with new research suggesting that strength training is associated with a lower risk of premature death from several causes, including cardiovascular disease. The findings also indicate that combining weightlifting with aerobic exercise may provide additional benefits, particularly for older adults looking to maintain their health as they age.
The study examined the relationship between strength training, aerobic activity, and mortality risk, assessing the potential benefits of each type of exercise separately and when performed together. Researchers found that people who incorporated both forms of physical activity into their weekly routines appeared to have the lowest risk of death.
The results add to growing evidence that physical activity plays an important role in healthy aging. While aerobic exercise has long been recommended for protecting heart health and improving endurance, resistance training can help preserve muscle strength, support mobility, and make everyday activities easier as people get older.
According to the findings, lifting weights once or twice a week was associated with a 14% lower risk of death. Although the results do not establish that weightlifting directly prevents early death, they suggest that even a relatively modest commitment to strength training may be linked to meaningful long-term health benefits.
Weightlifting Linked to a Lower Risk of Premature Death
The research investigated whether regular strength training was associated with differences in mortality among older adults. By examining weightlifting and aerobic exercise independently, the researchers sought to better understand how different forms of physical activity might contribute to long-term health.
The findings showed that weightlifting was associated with a lower risk of death from all causes combined, as well as a lower risk of death from cardiovascular disease. Aerobic exercise was also independently associated with a reduced risk of mortality.
However, the researchers did not find the same association when examining cancer-related deaths. This distinction is important because it suggests that the observed benefits may vary depending on the cause of death, rather than applying equally to every major disease.
The results highlight the potential value of resistance training as part of a broader approach to maintaining physical health. Rather than focusing exclusively on walking, running, or other activities that raise the heart rate, older adults may benefit from including exercises designed to strengthen their muscles.
Why Lifting Weights Once or Twice a Week May Matter
One of the notable findings was that people who reported lifting weights once or twice a week had a 14% lower risk of death compared with those who did not report this activity.
This does not mean that every individual who begins weightlifting will reduce their personal risk by exactly 14%. The figure describes an association observed in the study population, and individual outcomes can vary according to age, existing health conditions, lifestyle, and other factors.
Nevertheless, the findings suggest that strength training does not necessarily need to involve daily gym sessions or intensive bodybuilding routines to be a worthwhile addition to an active lifestyle.
Resistance exercises can include lifting dumbbells, using weight machines, working with resistance bands, or performing bodyweight movements such as squats and modified push-ups. The main objective is to challenge the muscles safely and consistently.
For people who have not exercised regularly, beginning with light resistance and gradually increasing the difficulty may be a practical way to develop strength without placing unnecessary strain on the body.
Combining Strength Training With Aerobic Exercise May Offer Greater Benefits
Although weightlifting alone was associated with a lower risk of death, the researchers found that the lowest risk appeared among participants who engaged in both strength training and aerobic exercise.
This finding supports existing physical activity recommendations that encourage adults to combine activities that improve cardiovascular fitness with exercises that strengthen the muscles.
Aerobic activities include brisk walking, swimming, cycling, dancing, and similar forms of movement that increase breathing and heart rate. These exercises can improve endurance and help support cardiovascular health when performed regularly.
Strength training serves a different but complementary purpose. It helps maintain muscle mass and physical function, both of which can become increasingly important with age.
How the Two Types of Exercise Work Together
Aerobic exercise places particular emphasis on the heart, lungs, and body’s ability to sustain movement over time. Regular activity can help improve stamina and make everyday tasks, such as climbing stairs or walking longer distances, more manageable.
Resistance training, meanwhile, helps muscles maintain their ability to generate force. This can support balance, mobility, and independence, especially among older people who may experience a gradual decline in muscle strength.
Combining the two approaches allows individuals to work on different aspects of physical fitness rather than concentrating on a single goal.
For example, a person might take brisk walks several days a week and complete two short strength-training sessions. The exact routine would depend on fitness level, personal preferences, and any medical limitations.
The researchers’ findings suggest that this combination may be associated with better survival outcomes than participating in either type of activity alone. However, the study does not establish that the combination itself directly causes a reduction in mortality.
Why Strength Training Becomes More Important With Age
Maintaining muscle strength can become more challenging as people grow older. Age-related changes in muscle mass, balance, and physical capacity may gradually affect the ability to perform everyday activities.
Tasks that once seemed effortless, including carrying shopping bags, getting up from a chair, or climbing stairs, can become more difficult when muscle strength declines.
Regular resistance training can help counter some of these changes by encouraging muscles to remain active and capable. It can also form part of a broader strategy to maintain independence and quality of life later in life.
For older adults, the goal does not have to be lifting heavy weights or achieving significant muscle growth. Consistency, appropriate exercise selection, and gradual progress are often more practical priorities.
People who have chronic health conditions, balance problems, joint pain, or limited mobility should consider seeking advice from a healthcare professional before beginning a new exercise program. A qualified fitness professional can also help adapt movements to individual abilities.
