Resistance Training Reduces Mortality

Does resistance training improve longevity?

Yes. Regular resistance training is linked with lower all-cause mortality and better long-term health outcomes.

Explanation

Resistance training preserves muscle mass and strength, which are critical predictors of independence and survival in older adults. Sarcopenia — age-related muscle loss — accelerates frailty, fall risk, and hospitalizations, all of which shorten lifespan. Strength training counters this decline by stimulating muscle growth, improving bone density, and enhancing metabolic health.

Large cohort studies show that individuals who perform resistance training at least twice per week have significantly lower mortality rates compared with sedentary peers. Benefits extend beyond musculoskeletal health: strength training reduces blood pressure, improves insulin sensitivity, and decreases systemic inflammation.

Practical Emphasis: Aim for 2–3 resistance training sessions per week, targeting all major muscle groups. Even bodyweight exercises (push-ups, squats, planks) or resistance bands can provide substantial benefits.

Takeaway (Action Tip)

Incorporate 2–3 resistance training sessions per week to preserve strength and independence.

Reference

British Journal of Sports Medicine, 2022 – Resistance training and mortality risk

How Memorial Longevity Clinic Can Help

We measure muscle mass with DEXA scans, track strength and performance metrics, and design individualized resistance training prescriptions to optimize longevity outcomes.

Disclaimer

The information provided on this page is for educational and informational purposes only and is not intended as medical advice. This content should not replace professional medical consultation, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider before making any changes to your health, lifestyle, or treatment plan.

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