Strength Training for Longevity

Strength training is not just for athletes and young folks– it is essential for anyone who wants to live a healthy life, across all age groups and demographics. Although this has recently become a widely accepted fact by most of the population, a research brief was released which highlighted the results of several recent meta-analysis research studies that prove this statement to be true. 

The studies looked at the relationship between resistance training and mortality and rates of non-communicable diseases in older clients, and the results were super interesting:

  • Those who took part in resistance training showed significantly lower rates of all-cause mortality, cardiovascular disease, total cancer, and diabetes than those who did do resistance training. 

  • Only 30-60 minutes of resistance training per week is needed for the results mentioned above. The studies showed that those performing 130-140 minutes of resistance training per week did not show any reduction in the rates of diseases. For the younger population, they benefit from more than just 60 minutes per week. 

    • Note that these studies were done with older participants, so don’t freak out if you think you should only be training 30-60 minutes per week. Generally, strength training 3-4 times a week is the recommended dosage for the  younger and middle-age populations. 

  • Want to get even lower mortality and disease risk? Add in aerobic exercise in addition to resistance training. Studies showed significant differences in all-cause mortality and cardiovascular disease mortality when compared to just resistance training in isolation. 

In addition to the results from the studies, there are other benefits of strength training worth mentioning:

  • Stronger bones (increased bone mass density)

  • Increased confidence

  • Healthy body composition

  • Ability to perform day-to-day functions/movements

  • Minimizing pain in joints and other common areas, like the lower back.

Whether you are someone looking for a good base of general physical preparedness or a student athlete looking to compete at the next level, we can help you reach your goals with our sound programming and expert coaching. Click below to schedule your free intro!


  1. Muscle-Strengthening Activities are Associated with Lower Risk and Mortality in Major Non-Communicable Diseases: A Systematic Review and Meta-Analysis of Cohort Studies. Momma et al. (2022).