Strength Training & Longevity

Mission Monday Episode 13

Strength Training & Longevity

Mission Monday Episode 13

If you want to live longer, there’s a proven activity that can help you: strength training.

There are a number of studies showing that strength training — and the benefits that it provides — are linked to greater longevity. Let’s start by looking at the actual habit of strength training…

Is Muscle & Strength Linked to Longevity?

In one study, over 30,000 older adults were asked about their habits. 15 years later, the researchers followed up with the participants. Those who strength trained at least twice a week were 46% more likely to be alive at the follow-up point.

A study from the American Journal of Medicine measured the total amount of muscle in over 3,000 older adults.

After 15 years, those with the most muscle mass were 20% more likely to still be alive.

Another study out of Hawaii examined the lifestyle of over 2,000 men. The researchers followed up with the participating men…44 years later.

Several dozen men lived into their 100s, and over a thousand men lived past 80 years old.
What were the common habits of those who lived long lives?
Their mothers lived a long time, they did not smoke, and they had high levels of grip strength!

None of these results are surprising when thinking about what strength training does for us.

Strength training reduces the risk of developing chronic diseases, such as cancer and diabetes
It improves brain function, including memory and the ability to focus.

Also, strength training stops and even reverses the effects of aging on muscle, strength, and general physical ability.

The main point is this: strength training will help you live longer!

As always, the references to the studies mentioned are listed below

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and start with a FREE Introductory Session.

  • Kraschenewski, J. L., Sciamanna, C. N., Poger, J. M., Rovniak, L. S., Lehman, E. B., Cooper, A.B., … Ciccolo, J. T. (2016). Is strength training associated with mortality benefits? A 15 year cohort study of US older adults. Preventative Medicine, 87, 121-127.
  • Rantanen, T., Masaki, K., He, Q., Ross, G.H., Wilcox, B.J., & White, L. (2012). Midlife muscle strength and human longevity up to age 100 years: a 44-year prospective study among a decedent cohort. AGE, 34, 563-570.
  • Srikanthan, P. & Karlamangla, A.S. (2014). Muscle mass index as a predictor of longevity in older-adults. American Journal of Medicine, 127(6), 547-553.