Weightlifting helps in strengthening, adding muscle, and feeling better. Research shows that it might even help prolong life. According to a study published Sept. 27, a study of nearly 100,000 people over ten years found a 9% lower risk of dying from any cause other than cancer for people who lift weights once or twice a week – without doing any other exercise.
Those who combined weight lifting with aerobic exercise had a 41% lower mortality rate than those who did not exercise. The lowest risks were in groups that combined aerobic exercise and weightlifting. Federal guidelines recommend about 150 minutes of weekly aerobic and muscle-strengthening exercises.
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Weightlifting enhances muscle building and strengthens bones and muscles. The study found that women benefited more from weightlifting than men. University of Iowa assistant professor Jessica Gorzelitz co-authored the study. While there are studies about weightlifting improving health, she found no studies linking weightlifting and mortality. The key is to live well, not just long.
The study has several limitations. Researchers couldn’t analyze the intensity and other details about the weight lifting workouts. People in the study were also older than the general population, with an average age of 71, which means that the results might not generalize to younger adults.
It also raises more questions. Alpa Patel says that although no correlation was found between weight lifting and reduced cancer death rates, longer-term studies may be needed. Survivors of cancer may live longer with strength training, she says.
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According to Gorzelitz, lifting weights and exercising three to seven times per week reduced mortality risk. Guidelines are based on collective evidence, not a single study’s findings. As of now, the benefits are endless.
Research also links exercise to a lower risk of death, especially cardiovascular disease. Despite the clear benefits, less than a quarter of Americans follow it. There’s no need to rush bodybuilding. Take small steps.