A synthesis of recent research and expert guidance indicates that regular strength training, performed two to three times per week, is associated with a reduced risk of all-cause mortality, improved cardiovascular health, and the preservation of muscle and bone mass across the lifespan. The findings are drawn from multiple studies published in journals including the British Journal of Sports Medicine and The Journal of Physiology, alongside recommendations from health organizations.
Key Findings from Research
Mortality Risk Reduction
A study published in the British Journal of Sports Medicine tracked 147,374 individuals over 30 years. Researchers found that participants who performed resistance training for 90 to 120 minutes per week had a 13% lower risk of all-cause mortality, a 19% lower risk of death from cardiovascular disease and stroke, and a 27% lower risk of death from neurological diseases compared to those who did not.
A separate study led by Dr. Michael LaMonte at the University at Buffalo, involving over 5,000 women aged 63 to 99, found a correlation between greater strength levels and a lower risk of death from any cause over an eight-year follow-up period.
Impact on Muscle and Bone Health
Research led by Professor Severine Lamon from Deakin University, published in The Journal of Physiology, mapped female body composition across ages 18 to 80. The study identified an accelerated rate of muscle aging in women during their 40s, 50s, and 60s, coinciding with the onset of menopause. This decline is attributed to a reduction in sex hormones like estrogen and progesterone, which accelerate the loss of bone density and muscle mass.
Medical experts state that muscle pulling on bone during resistance training stimulates bone-building cells. The research suggests a critical window from the early 40s through the end of menopause for counteracting muscle loss.
Recommended Training Guidelines
Frequency and Volume
- The National Health Service (NHS) in the UK prescribes strengthening activities for all major muscle groups on at least two days per week.
- The American College of Sports Medicine recommends training all major muscle groups at least twice per week.
- The British Journal of Sports Medicine study suggests approximately two hours of strength training per week for optimal reduction in all-cause mortality.
Fundamental Movement Patterns
Experts recommend including five foundational movement patterns in each workout:
- Squat
- Hip hinge
- Lunge
- Push
- Pull
Approaches for Beginners
Bodyweight Exercises:
- Examples: sit-to-stand, glute bridge, step-up, wall press-up, prone snow angel, squats, lunges, and planks.
- Progressive overload can be achieved by increasing sets/reps, slowing tempo, or switching to a harder variation.
Resistance Band Exercises:
- Examples: front squat, deadlift, reverse lunge, shoulder press, seated row.
Using Weights:
- Resistance can be provided by dumbbells, free weights, or machines.
- For exercises like a bicep curl, weights ranging from 5 pounds (2.3 kilograms) to 20 pounds (9.1 kilograms) are typically appropriate, with beginners starting at the lower end.
- Physical therapist Hilary Granat advises working close to "muscle failure," defined as lifting weights challenging enough for 6 to 30 repetitions.
Sample Beginner Protocol
Performing one exercise from each of the five movement patterns for 2 sets of 10-15 reps, 2-3 times per week, can yield progress.
Implementation and Safety
Starting a Program
Personal training lead Samuel Quinn at Nuffield Health recommends beginners:
- Undergo a functional movement screen to assess movement patterns.
- Follow a program tailored to individual anatomy and ability.
- Keep exercises simple.
- Use lighter weights initially to avoid injury.
- Check form via instructional videos.
Indicators of Sufficient Effort
Indicators of adequate exercise intensity include:
- A slowdown in tempo or speed.
- An inability to perform another repetition with good form.
Recovery
Recommendations for recovery include:
- Adequate sleep.
- Daily consumption of 1.1-2 grams of protein per kilogram of body weight.
- Consumption of approximately 2.5 liters of water daily.
Self-Assessment
Dr. LaMonte's research utilized simple tests to gauge strength:
- Grip strength: Measured using a dynamometer.
- Sit-to-stand: Timed performance of standing up and sitting down five times from a chair with arms crossed.
- Gait speed: Time taken to walk 2.5 meters.
An informal self-assessment, often called the 'pickle jar test,' can indicate decreasing strength if everyday tasks become more difficult.
Special Considerations for Older Adults
Older adults are advised to consult with a healthcare provider before starting new muscle-strengthening exercises. For those new to strength training, a conservative approach is recommended to allow the body to adapt. Household items like soup cans or books can be used for resistance.
Additional Exercise Types
Experts recommend incorporating balance exercises, such as tai chi, yoga, or standing on one leg for approximately 30 seconds, to help prevent falls and associated bone fractures, particularly for middle-aged women.
Impact training, including walking, hiking, running, jumping, skipping, and climbing stairs, is also cited as beneficial. A high-impact example provided is a "rebound jump," involving jumping up and down from a step 10 to 30 times, performed about three times a week.