Cut your risk of early death by 46%
Hey Team VH!
Here’s some interesting science about lifting weights and longevity.
Maybe this means Big Mike will live to 150!
The secret to a longer life may be a barbell: Strength training as you
age reduces your risk for death, according to a new study from Penn
State College of Medicine.
Researchers surveyed people aged 65 or older about their exercise habits
and then tracked them for 15 years. Nearly a third of the study
participants died during that period.
Less than 10 percent of the subjects strength trained, but those select
few were 46 percent less likely to die during the study than everyone
Sure, you could say that older folks who lift must be in better health
to begin with. But even after adjusting for BMI, chronic conditions like
diabetes and hypertension, and habits like total physical activity,
drinking, and smoking, lifting was linked to a 19 percent reduced risk
of death. (I’ll take a 20% gain any day all day!)
Strength training can keep you active and independent in your golden
years, says study author Jennifer Kraschnewski, M.D. Not only does it
strengthen your muscles, resulting in better stamina and balance, but it
also increases your bone density.
Together, those factors reduce your risk for falls and fractures-major
causes of disability for older people.
Plus, you’ll burn more calories throughout the day just by having more
muscle mass on your frame, which helps you maintain a healthy weight,
Dr. Kraschnewski says.
So if you’re already lifting, don’t retire your dumbbells.
Want to start? Strength training can be safe for just about anyone, but
if you’re over age 65 and inactive, talk to your doctor about any
special precautions you should take, she says.
Enlisting a trainer, the study concluded, to create a program designed
around any creaky knees or tight hips, can also speed up the process and
benefits! (That god you have an entire TEAM at VH!)
Don’t think that your age will hold you back, though.
“Older adults have the ability to achieve strength similar to those
decades younger by engaging in simple strength training routines,” says
There you have it, gang. As far as “bang for your buck” nothing beats
lifting weights. Add in some cross training, cardio, and healthy
nutrition and you’re on the path to a great lifestyle.
P.S. If you would like to speak to a coach to help you set some clear
goals and keep you accountable, we would love to chat. Enter your
info HERE and we’ll get right
back to you.