A recent scientific study following 99 713 adults published in the British Journal of Sports Medicine suggests that those who incorporate weightlifting into their fitness routine have a 41 per cent lower mortality risk than those who did not exercise. To put things into perspective, the study also reveals that those who engage in only moderate to vigorous aerobic physical activities exercise have a 32 per cent lower chance of all-cause mortality risk than those who engage in a sedentary lifestyle.
These research findings align with a study published last year by Japanese scientists that suggest muscle-strengthening is linked to lower mortality risk in non-communicable diseases such as cardiovascular diseases, diabetes and some types of cancer. The study found that engaging in muscle-strengthening exercise for 30 to 60 minutes a week may reduce mortality risk by as much as 20 per cent.
Both studies concluded that combining aerobic and muscle-building exercises is the most beneficial for lowering the risk of all-cause, cardiovascular and cancer mortality compared to doing either form of exercise alone.
Why is weightlifting good for you?
It’s commonly accepted that maintaining good cardiovascular health and BMI is key to longevity and good health. Muscle training and lifting fit into this framework and are said to be an effective way to tone, slim and strengthen.
A Harvard T.H. Chan School of Public Health study suggests that weightlifting, yoga, and exercises like push-ups twice a week effectively strengthen muscles because they target better physical functioning.
That means those who engage in these exercises in tandem with some aerobic exercise will experience a boost in metabolism and maintain steady blood pressure.
Other benefits of weight training include the development of stronger bones, better balance, and better joint support leading to pain reduction. Improved motor skills reduce the chances of falls or other physical injuries, especially in the elderly.
Studies across the board confirm that two 30-minute weight training or lifting sessions a week is sufficient for boosting overall health and longevity— couple lifting with 150 minutes of light to moderate cardio weekly for the best results.
Also see: Trainer shares tips on how to maintain fitness progress and avoid burnout