Research Bites #7 : Strength Training = Longevity Boost

✅ Today’s Insight: Here’s why strength isn’t just for athletes — it’s for everyone who wants to live longer.

📚 The Research

Strength training 2x per week reduces all-cause mortality risk by 23%.

In a large cohort study published in American Journal of Epidemiology, researchers tracked over 80,000 adults and found those who strength trained consistently had lower risk of death from any cause — especially cancer.

Muscle is metabolically active, anti-inflammatory, and protective against disease.

🧠 Why It Matters

Think of strength training as your long-term defense plan.
It supports blood sugar regulation, bone density, posture, and injury resilience — and helps you stay independent as you age.

⚡ The Research

Stamatakis, Emmanuel, et al. “Associations of Objectively Assessed Physical Activity and Muscle-Strengthening Exercise with All-Cause Mortality: A National Cohort Study of 80,306 Adults.” American Journal of Epidemiology, vol. 186, no. 5, 2017, pp. 514–523.

📌 Bite-Sized Fact

💪 Muscle mass protects against insulin resistance
🦴 Strength training improves bone density more than cardio
🏃‍♀️ Pairing lifting with light cardio further improves VO2 max

🔁 Try This Today

• Add one compound lift to your next workout: deadlift, squat, or overhead press

• Aim for 2–3 total-body sessions/week (30–45 min each)

No gym? Bodyweight push-ups and air squats still count.

👥 Share the Smarts

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✌️ Until Tomorrow

Start your day smart. Start with Research Bites.

— Team Research Bites