Looking to tack a few extra years onto your life? Turns out, you might just want to dust off those dumbbells hiding in your closet—science says it could be your ticket to better health and a longer lifespan. No, this isn’t your gym instructor trying to trick you into another set—it’s the conclusion of a new American study that really gets under the skin of what makes us tick, and, well, keep ticking! Let’s unpack the findings and see exactly how weightlifting could be your new not-so-secret weapon.
How Much Activity Do You Really Need?
It’s common knowledge that physical activity does wonders for our health. That’s why the World Health Organization (WHO) recommends that adults rack up 150 to 300 minutes of moderate-intensity physical activity, or 75 to 150 minutes of something a bit more intense, every single week. If this sounds daunting, remember: you don’t have to run marathons—brisk walks, dancing in the living room, or cycling counts too.
But, let’s be honest: « Physical activity » is a broad term. So what kind gives you the best bang for your buck in terms of squeezing out a few more healthy years?
The Study: Spotlight on Weights and Lifespan
In a recent issue of the British Journal of Sports Medicine, researchers decided to focus their microscope on sports and activities involving the use of weights and dumbbells. Their question: could incorporating these activities alongside recommended exercise routines actually reduce the risk of death?
The study didn’t skimp on numbers: a whopping 99,713 people, with an average age of 71.3, were surveyed about the sports they practice. In particular, the questionnaire asked whether participants used weights and dumbbells—and how often. Here’s the breakdown:
- 23.6% said they followed aerobic activity recommendations set by health authorities
- 8% even exceeded those recommendations (overachievers, take a bow)
- 23% reported doing sports that involved weights and dumbbells
- 16% engaged in weight-based activities one to six times a week
What the Numbers Reveal: Aerobics, Weights, or Both?
The researchers took a deep dive into the data. What did they find lurking under those gym mats?
- People who practiced aerobic activities saw their risk of death (from all causes) drop between 24% and 34%.
- Those who engaged in physical activity using weights or dumbbells had a mortality risk reduction between 9% and 22%.
Impressed yet? Here’s where things get really interesting: if you like to double-dip your health routine and combine both aerobic activity and sports with weights or dumbbells (just one or two times a week, mind you), your all-cause risk of death drops between 41% and 47%. (Yes, you read that right!) The only exception? This significant reduction did not extend to cancer-related deaths.
What Does This Mean For Your Workout Routine?
The takeaway from these researchers is crystal clear: their results strongly support current recommendations to perform both aerobic and muscle-strengthening activities. In their words, their study acts as « proof » that adults should add weights and dumbbells to their physical activity routine. It’s not just a healthy suggestion—it’s backed by the numbers.
To recap, here are the winning combos according to the study:
- Aerobic activity = Lower mortality risk (24%–34%)
- Weights/dumbbells alone = Lower mortality risk (9%–22%)
- Both together (1–2 times per week) = Dramatically lower mortality risk (41%–47%, except for cancer)
If you’re already moving your body regularly, adding a bit of resistance training could be the cherry on top. Worried about where to start? Even a simple session once or twice a week could spell big benefits. Your future self (and maybe your biceps) will thank you!
Source: « Independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease and cancer mortality in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial – British Journal of Sports Medicine ».
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
