If you leave the gym before reaching the gym, it can affect the number of candles on your birthday cake.


Several studies have found a correlation between strength training and life expectancy. A recent 2018 study published in the Journal of the American Heart Association found that the average 62-year-old women who spent up to 145 minutes a week on strength training were less likely to die from cardiovascular issues and any other causes during the 12-year study period.

This is the recent in a growing series of studies that highlight the importance of strength training in addition to cardiovascular exercise. Most of the research has focused on the elderly, but a 2018 study involving more than 80,000 matures over the age of 30 found that a combination of strength training and aerobic exercise reduces the risk of premature death by 23% compared to aerobic exercise alone.


Despite the fact that several studies show obvious connections, Kate Duchaux, Ph.D., Master of Health, a researcher at the University of California, San Francisco, whose research was published in the Journal of Gerontology, found that people with low muscle strength are 50% more likely to die earlier. admits that this is not the matter. it is clear how strength training affects life expectancy. He doubts that the lack of muscle strength makes him lead a more sedentary lifestyle, which increases the risk of chronic issues and death.

“Being active means using muscles, and maintaining muscle strength throughout your life can help you live longer,” says Duchon. “This is a powerful discovery.”

The information is especially important, according to Duchon, in the manual on body activity for Americans in the United States, it is recommended to perform strength training of medium and high intensity with the involvement of all major muscle groups at least two days a week.


Here are three important things you should know about strength training:

Yes, lifting weights is one way to increase strength, but Duchoosserva” in fact, a study published in the American Journal of Epidemiology showed that exercises such as squats, push-ups and lunges are all strength training movements using your own body weight.without the necessary strength training equipment.

You don’t have to choose the heaviest weights on the shelf to gain strength. A study published in the Journal of Applied Physiology found that doing 20 to 25 reps with lighter weights (about 50% of the maximum of one rep) was just as effective for building strength as doing 8 to 12 reps with heavier weights.

“Lifting lighter weights trains the endurance of muscle fibers, [improving] their ability to perform everyday activities and improve athletic performance,” says Tom Holland, MD, certified strength and fitness specialist, exercise physiologist and author of “Beat the G”..

Holland advises beginners to start with lighter weights in order to master the right technique, reduce the risk of problems and improve strength.

According to Holland, you never get too old to start strength training, pointing to studies showing that a group of nursing home residents aged 77 and older who started a strength training program improved their muscle strength by as much as 108% in just eight weeks.

“Numerous studies show a dramatic increase in strength in people who start strength training for the first time, starting at the age of 70,” he says.

Duchaud believes that strength training can be an important part of preventive medicine, and advises: “if you haven’t done any strength training yet, start now; it should be an integral part of your workout.”

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