If you don’t want to keep adding candles to your birthday cake every year then this article is not for you.
Still here with us?
Have you ever skipped the weights before at the gym?
I know I have.
The truth is you could be impacting your lifespan without realizing it.
One of the latest publications by the Journal of the American Heart Association found females around 62 who executed 2 hours and 30 minutes of strength training per week have a lower possibility to die from cardiovascular disease during a 12-year study period.
What does that mean?
This means that much of the research for older adults continues to grow the importance of strength training.
Another study recently followed 80,000 adults over age 30 in 2018.
What were the results?
Research discovered that a mix of strength and aerobic exercise lowered the risk of early death by a surprising 23%, in contrast to only aerobic training.
So How Does Strength Training Affect Your Lifespan?
The connection is unclear.
Because getting strong doesn’t have much a clear correlation to chronic disease.
A postdoctoral scholar, Kate Duchowny PhD, at the University of California San Fransisco, published research in the Journal of Gerontology.
She discovered that people with low muscle strength were 50% more expected to have an early death.
She concluded that the deficiency of muscle strength causes you to become more sedentary.
This explains the increase in chronic disease and loss of life.
These findings are powerful enough to enhance your lifetime.
How cool is that?
She also says, “Being active means using your muscles – and maintaining muscle strength throughout your life can help you live longer.”
Why Is This So Important For You?
Because by building muscle early in your life you can maintain your strength because age-related muscle loss begins in your 30s, and speeds up in your 50s.
An effective exercise guideline to follow is completing a medium to high-intensity strength training workout involving all major muscle groups at least 2 times per week.
3 BS Strength Training Misconceptions
There are many lifting misconceptions, but for our purposes here I’ve chosen three that are specific to this article.
BS Misconception 1 – You Must Lift Weights To Benefit
Using dumbbells and select rise equipment to increase heaviness is a fantastic way to develop strength.. but it’s not the only way.
Also climbing stairs, moving furniture, or even carrying the groceries in one trip all count as strength training.
The American Journal of Epidemiology published research that provides exercises such as sit-ups, push ups, and lunges as strength training moves too.
This suggests that bodyweight training is still strength training.
BS Misconception 2 – You Must Use The Heaviest Weights Possible
Look around at Facebook or Instagram and you’ll notice people deadlifting 900, squatting 800, benching 405, and destroying world records like it’s nothing.
While lifting more is the target, if your genetics won’t allow it then don’t put the unnecessary pounds on.
The Journal of Applied Physiology discovered that executing 20 to 25 repetitions with lower weight is as successful for building strength as executing 8 to 12 repetitions with more weight.
The advantage to this is you don’t have to destroy your body and you can still lift for years.
Squatting 500 pounds every day puts a huge strain on your body.
As a substitute, put your legs to the test and start repping 225.
BS Misconception 3 – You’re Too Old To Begin
I don’t mean to rub anyone the wrong way but I need to highlight something here.
You’re never too old to begin training so quit using that BS excuse.
Every day is another shot at life.
Saying you’re too old means you’re deciding to shorten your life over exercising. Period.
There’s much evidence that proves the significant growth in strength you gain after your first time exercising in your 70’s and beyond.
Nursing home patients aged 77 and greater who started a strength training program improved their muscle strength 108% after 8 weeks.
It is important to become stronger if you value living a long life.
The most critical part in strength training is starting.
Strength training is preventive medicine.
If you never start, you will be too late.
Now remember those 3 misconceptions to avoid because removing them from your life will have a major impact on your energy and health because that’s what I care about most for you.
See you soon.
Personal Trainer to Ambitious Beginners