Strength training, the other secret of longevity

Running looks after the heart; strength training looks after everything else.

The study

An international team led by Professor Emmanuel Stamatakis (University of Sydney) analysed data from more than 80,000 adults in Britain. People who regularly did strength exercises, including without equipment (press-ups, sit-ups, squats), had a risk of death from all causes about 23% lower, and a risk of death from cancer about 31% lower.

As always with this type of observational study, we are talking about an association: people who do strength training often have a more active lifestyle overall. But this result matches all international recommendations.

What the guidelines say

The World Health Organization advises adults to do:

• at least 150 minutes of moderate endurance activity a week (or 75 minutes of more intense activity),
• and at least 2 strength sessions a week.

The first part is well known. The second is often forgotten!

Why runners benefit too

• Fewer injuries: strong hips, thighs and calves protect knees and tendons.
• A more efficient stride thanks to a strong core.
• Stronger bones and muscles that are preserved with age.

A simple session at home (20 minutes)

2 to 3 rounds of: 10 squats, 10 lunges per leg, 10 press-ups (on your knees if needed), 30 seconds of front plank, 20 seconds of side plank on each side, 15 calf raises. Start gently and increase little by little.

Sources

• Stamatakis E. et al., "Does strength-promoting exercise confer unique health benefits? A pooled analysis of data on 11 population cohorts with all-cause, cancer, and cardiovascular mortality endpoints", American Journal of Epidemiology, 2018. See on PubMed
• World Health Organization, guidelines on physical activity and sedentary behaviour, 2020, who.int.