Importance of Strength Training

By Clint Choquette DPT, Habits Physical Therapy, Nampa, ID

Strength and Longevity: Why its important to maintain our strength as we age 

In recent years, scientific research has increasingly linked muscular strength to longevity. While cardiovascular fitness has long been emphasized in health discussions, mounting evidence suggests that strength training plays a critical role in promoting a longer, healthier life.  

The Link Between Strength and Longevity 

1. Lower Mortality Risk 

Studies show that higher muscle mass and greater strength are associated with reduced all-cause mortality. A 2018 study published in the Journal of Gerontology found that older adults with greater handgrip strength had a lower risk of death from any cause. Similarly, a study in BMJ indicated that strength training reduces mortality risk independent of cardiovascular fitness. 

2. Improved Metabolic Health 

Strength training enhances insulin sensitivity and reduces the risk of type 2 diabetes, a major factor in aging and disease risk. Muscle tissue helps regulate blood sugar levels, and those with higher muscle mass are better able to maintain metabolic health as they age. 

3. Reduced Risk of Falls and Fractures 

As people age, the risk of falls and fractures increases due to loss of muscle mass (sarcopenia) and bone density. Strength training has been shown to preserve both, reducing the likelihood of falls and osteoporosis-related fractures. 

4. Enhanced Cognitive Function 

Emerging research suggests that strength training is beneficial for brain health. A study in Neurobiology of Aging found that resistance training helps maintain cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer's. 

5. Cardiovascular Benefits 

Cardio is not the only way to get cardiovascular benefits (although it is good too). Strength training can provide some of those benefits as well, and structuring your workout in supersets can keep you moving throughout.  

How to Incorporate Strength Training for Longevity 

To maximize the longevity benefits of strength training, experts recommend: 

• Training at least 2-3 times per week, targeting all major muscle groups 

• Using progressive overload, gradually increasing resistance or repetitions over time 

• Incorporating functional movements, such as squats, deadlifts, and push-ups, to enhance daily movement patterns 

• Combining with aerobic exercise for optimal health benefits 

Final Thoughts 

The evidence is clear: maintaining muscular strength is a key factor in extending lifespan and improving quality of life. Strength training not only enhances physical resilience but also protects against chronic disease and cognitive decline. By making resistance training a regular part of your routine, you can improve your chances of living a longer, healthier life. 

At Habits Physical Therapy, we believe in the power of strength for longevity. Contact us today to learn how we can help you incorporate safe and effective strength training into your routine. 

📞 Contact:
Habits Physical Therapy LLC
8 6th St N, Suite 102
Nampa, ID 83687
406-560-1048
habitspt.com