I lift weights 2 or 3 times a week for about an hour.
And the benefits cannot be understated.
I feel happier, calmer and better able to deal with stress.
Research has also shown that resistance training is closely linked to a reduced risk of all-cause mortality, lower risks of cardiovascular disease and cancer, and a lower risk of developing dementia.
However, some people think that because they are of a certain age, it’s too late for them to experience the benefits.
Well, I’m here to tell those people that it’s not too late!
This study from 2022 reveals that even if you begin strength training later in life, you can still reap the rewards for years to come.
The Study
Researchers investigated the effects of strength training on hundreds of participants aged 60-70. The participants were divided into three groups:
- One year of heavy resistance training
- One year of moderate-intensity training
- A non-exercising control group
The outcomes measured included leg extension power, isometric leg strength, and body composition.
Participants were tested at the beginning (baseline), after one year, and then two and four years later.
The Results
The high-intensity group showed the most strength and body composition gains.
In fact, even three years after the study ended, the high-intensity resistance training group still maintained strength levels well above their original baseline!
The moderate-intensity training group didn't quite match those results, but they still held onto some strength.
This shows that hard work pays off when it comes to long-lasting strength gains.
While lean body mass (muscle) wasn't maintained as well, both training groups still managed to retain some muscle mass even after stopping their workouts.
That's a testament to the power of heavy resistance training!
What does this mean for you?
The link between strength, muscle mass, and longevity is clear.
While the physical benefits of being stronger and more capable will clearly improve your quality of life as you age, the mental benefits are just as profound.
Strength training is the most effective way to prevent cognitive decline and keep you mentally sharp well into old age.
The sooner you implement a strength-boosting routine, the better off you'll be in your golden years.
But, as this study demonstrates, it's never too late to start.
So why not grab those dumbbells and get moving?
If you would like some tips on getting started with strength training, let me know!
🍄 If you're looking for a supplement to help you on your fitness journey, consider cordyceps - commonly referred to as the ‘performance mushroom’ as it has been shown to increase oxygen, which can reduce fatigue and help you get more out of your workouts and games.
Source: Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis
