If you want to live longer—and, more importantly, stay strong and independent while doing it—there’s one habit you can’t afford to ignore: lifting weights.
Research has long shown that aerobic exercise, like walking or jogging, is excellent for heart health and longevity. But increasingly, scientists are finding that strength training is just as essential, if not more so, for maintaining a high quality of life as we age. Studies consistently show that regular resistance training helps preserve muscle, strengthen bones, and reduce the risk of chronic diseases. Perhaps most compelling, it also appears to lower the risk of premature death—even more than some well-known risk factors like smoking or diabetes.
The Science of Strength and Longevity
One of the most striking studies on this topic, published in The British Journal of Sports Medicine, found that people who regularly engaged in strength training had a 10 to 20 percent lower risk of early death than those who didn’t. Other research has shown that grip strength—a simple measure of how firmly you can squeeze—is a powerful predictor of longevity, even more so than blood pressure. Stronger people tend to live longer.
That’s because muscle mass is more than just a way to look fit—it plays a crucial role in keeping us healthy. As we age, we naturally lose muscle at a rate of about 3 to 5 percent per decade after the age of 30. This loss contributes to frailty, poor balance, and a higher risk of falls—the leading cause of traumatic brain injuries and hip fractures in older adults. But strength training can halt or even reverse this decline.
In one study, even adults in their 70s and 80s gained significant muscle and strength after just a few months of resistance training. Another found that men in their 60s who lifted weights for 13 weeks increased the size of their fast-twitch muscle fibers—the ones responsible for quick, powerful movements—by 27 percent. These are the fibers that help prevent falls and maintain mobility.
Stronger Muscles, Stronger Bones, Sharper Mind
Strength training doesn’t just benefit your muscles. It also strengthens bones, reducing the risk of osteoporosis. It improves metabolic health, helping regulate blood sugar and reduce the risk of Type 2 diabetes. And it even benefits the brain, with studies showing that resistance training can help improve memory and cognitive function.
Cardiovascular fitness remains critical for longevity, but adding strength training to the mix amplifies those benefits. A 2018 study in The Journal of the American Heart Association found that people who combined aerobic and resistance training had a significantly lower risk of death from all causes compared to those who did only one type of exercise.
It’s Never Too Late to Start
A common misconception is that strength training is only for young people or serious athletes. But the science says otherwise. Just as it’s never too late to start saving for retirement, it’s never too late to build strength.
Even if you’ve never lifted a weight before, small, consistent efforts can make a big difference. Exercises like bodyweight squats, push-ups, and resistance band training can all be effective. If you prefer the gym, machines and free weights are excellent tools. The key is to challenge your muscles—gradually and safely—so they adapt and grow stronger.
And you don’t have to spend hours lifting heavy barbells. The Physical Activity Guidelines for Americans recommend strength training at least twice per week, working all major muscle groups. Even simple movements like standing up from a chair repeatedly, carrying groceries, or doing wall push-ups can contribute to greater strength and resilience.
The Bottom Line
Strength training isn’t optional if you want to maintain health, independence, and longevity. It’s one of the most powerful tools we have for preventing age-related decline and ensuring that we not only live longer but live well.
So whether you’re 25 or 75, start where you are. Lift something. Move with intention. Build strength today, and your future self will thank you.