How Weight Training Helps You Age Actively

Work, lifestyle, and many other factors contribute to aging. It is even worse when people have sedentary jobs, not to mention diet and many other environmental factors. As we get older, our muscle mass naturally starts to decline—a process known as sarcopenia. In addition to all the environmental factors, it leads to decreased strength, balance, and mobility.

But what happens when you are intentional about not speeding up your aging process? We all know exercise is great for health and making lifestyle changes—however, the type of exercise matters. Weight training has been shown to halt muscle loss and build new muscle tissue. Why does it help longevity? What types of exercise specifically are beneficial? Keep reading to see them. 

Why weight training is essential for longevity

Cardio exercises are great for well-being. But simply walking and running will not build muscle and vitality. Many studies concluded that at least an hour a week of weight training increased life expectancy by 10 to 17 percent. 

A study with over 970 elderly participants showed that strength training reduces cognitive decline. Researchers put the subjects through a series of strength tests. Over the next 3.6 years, only 15% of the subjects developed Alzheimer’s disease. 

But their risk was strongly determined by where they fell on the strength scale: For every 1 point increase in muscle strength, a subject’s risk of Alzheimer’s dropped by 43 percent.

In another study, it was found that increased weight training and higher levels of muscular strength are associated with a reduced risk of developing high blood pressure among men with prehypertension.

What does this signify? Weight training is essential to preventing chronic diseases and cutting life short. If you want an increased life expectancy, weight training is the way to go.

What weight training exercises are beneficial for longevity

If you don’t know, Weight training exercises focus on building strength, mobility, and endurance. The goal of these exercises is to maintain muscle mass, improve bone density, enhance metabolic health, and reduce the risk of injuries as you age. 

If you are new to this, here are some key exercises that can constitute weight training for longevity; 

Squats

Muscles worked: Quads, hamstrings, glutes, core.

Simple and easy to work with, squats mimic everyday movements like sitting and standing. They also improve balance and bone density.

Deadlifts

Muscles worked: Lower back, glutes, hamstrings, core.

Deadlifts strengthen the entire posterior chain and help improve posture. They also enhance the functional strength needed for daily activities like lifting objects off the ground.

Lunges

Muscles worked: Quads, hamstrings, glutes, calves, core.

Lunges increase lower body strength, balance, and flexibility. They improve hip stability and mobility, which are crucial as you age.

Pull-ups / Lat Pulldowns

Muscles worked: Upper back, shoulders, biceps, core.

Pull-ups help build upper body strength, especially in the back and shoulders. Strong back muscles are essential for maintaining good posture and preventing spinal issues.

Push-ups

Muscles worked: Chest, shoulders, triceps, core.

Push-ups are a great bodyweight exercise for building upper body strength and endurance. They also engage the core and help with stability.

Takeaway

Weight training is not a walk in the park. However, they have immense benefits to your health and vitality. These weight training exercises, when performed consistently, can significantly contribute to a healthier, longer life.