Combining Strength Training with Aerobic Exercise Significantly Lowers Risk of Early Death

A recent study has urged individuals to incorporate weightlifting into their regular exercise routine, revealing that “pumping iron” could reduce the likelihood of premature death. Researchers have found that a combination of weightlifting and aerobic exercises offers the greatest health benefits, particularly in reducing mortality rates.

Although it is widely recommended to engage in muscle-strengthening activities, there has been limited research directly linking weightlifting with a lower risk of early death. Led by scholars from the US National Cancer Institute in Rockville, Maryland, the study analysed data from nearly 100,000 adults who participated in a large US screening programme.

The participants, with an average age of 71, provided information on their weightlifting activities, alongside details about their involvement in other forms of exercise. Approximately 23% of individuals reported engaging in weightlifting, with 16% participating regularly (one to six times per week). Meanwhile, 32% of participants were classified as “sufficiently active”, meeting or surpassing the guidelines for aerobic activity.

Over a follow-up period of 9.6 years, 28,477 deaths were recorded. The study, published in the British Journal of Sports Medicine, found that those who engaged in weightlifting had a 9% lower risk of dying from any cause. A similar reduction in mortality was observed in relation to heart disease, although no connection was made between weightlifting and cancer-related deaths.

For those who participated in weightlifting on a regular basis, the risk of death dropped by 14%. Additionally, individuals meeting the aerobic activity guidelines were found to have a 32% lower risk of death. The greatest reduction in mortality, ranging from 41% to 47%, was observed in adults who combined regular aerobic activity with weightlifting.

The authors of the study concluded, “Weightlifting in older adults was independently associated with lower all-cause and cardiovascular disease mortality.” They further noted that for adults who did not meet the recommended levels of aerobic exercise, engaging in any form of weightlifting resulted in a 9% to 22% reduction in mortality risk.

This research provides compelling evidence that older adults could benefit from adding weightlifting to their fitness routines, alongside aerobic exercise, to improve overall health and longevity. Health professionals are now advising adults to meet the current physical activity guidelines, which recommend 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week, coupled with strengthening activities at least twice a week to work on various muscle groups.