New research suggests that engaging in regular strength training can significantly reduce biological aging. A study concluded that lifting weights three times a week may help reduce a person's biological age by about eight years. The study analyzed the impact of weight training on aging in nearly 5,000 men and women between the ages of 20 to 69, specifically examining the effects of weight training on the body and the length of telomeres.
Telomeres are protective DNA caps at the ends of chromosomes that naturally shrink with age. Shorter telomeres are associated with an increased risk of DNA damage, Alzheimer's disease, diabetes, and heart disease. Biological age reflects the health of cells and how fast the body is wearing out, and telomeres are used to measure the rate of aging. Previous studies have shown that people with longer telomeres tend to have a longer average lifespan than those with shorter telomeres, as reported by The Sun.
Larry Tucker, a professor of exercise sciences at Brigham Young University in the US, conducted the study. According to The Sun, he stated that the results show a strong connection between weightlifting and telomere length. However, he cautioned, "Correlation does not mean causation. We can't say that the lifting caused biological age to decrease," Tucker said, according to The Telegraph.
The research team observed the correlation between strength training and biological age in 4,800 participants, who were asked how often they worked out, including how often they did strength training. Researchers looked at the length of the participants' telomeres through blood testing, finding that those who exercised the most had the longest telomeres. Analysis of blood samples showed that individuals who engage in physical activity significantly have longer telomeres, according to Deutsche Welle.
The study found that doing 90 minutes a week of strength training was linked with nearly four years less biological aging, as reported by Women's Health. "Because each year of chronological age was associated with telomeres that were 15.47 base pairs shorter in this national sample, 90 minutes per week of strength training was associated with 3.9 years less biological aging, on average," the study states. "This interpretation suggests that an hour of strength training three times per week (180 total minutes) was associated with 7.8 years less biological aging," the study states.
The benefits of weight lifting were observed in both men and women, as well as in individuals across all age groups. The researchers discovered that individuals who engaged in strength training had longer telomeres, indicating a lower biological age. Weightlifting seems to slow the aging process at the cellular level, as it reduces the effects of chronic diseases and metabolic risk factors, evidenced by longer telomeres.
"By reducing the effects of chronic disease and metabolic risk factors, resistance training appears to slow the biological aging process and reduce cell senescence, which is evidenced by longer telomeres," Tucker said, according to The Sun. He also explained that all kinds of strength exercises were measured in the study.
The findings align well with current exercise guidelines in the US. The NHS suggests strengthening activities that work all major muscle groups, including legs, back, and abdomen, at least two days a week. Cardio is still considered a great way to work out, but more recent data has suggested that adding strength training to the mix is a great way to keep yourself strong and healthy, according to Women's Health.
Albert Matheny, co-founder of SoHo Strength Lab, commented on the study, as reported by Women's Health. "More hours are most correlated to the longest telomere length," Matheny says. He pointed out that the study was all self-reported, and there's a chance that some people may have exaggerated how much lifting they actually do. He also noted that it's possible to get an easy-to-follow routine started without equipment. "You don't need weights beyond body weight to start strength training," he said.
He suggests starting by focusing on larger muscle groups, like legs and glutes, with exercises like lunges, squats, and step-ups. "Those are the easiest things to do that recruit large muscle groups," Matheny said. To work the upper body, he recommends push-ups and pull-ups. "For push-ups, you can start with a plank—that is strength training," he explained. If a full push-up feels like too much, kneeling push-ups are an option. "For pull-ups you can use a band [for assistance] and work your way up," he added.
As you progress, you can challenge yourself by adding more reps, stepping higher, or using less assistance to get full body resistance. "When you've tapped out on that, start adding some weights," Matheny advised. "Then, ideally, you get to the gym."
In conclusion, the main takeaway is that strength training could help you to be biologically younger, as suggested by the study's findings reported by Women's Health. Incorporating regular strength training into your routine may have significant benefits for cellular health and aging. As Albert Matheny points out, starting strength training doesn't require extensive equipment or experience. By engaging in regular strength exercises, individuals may potentially reduce their biological age and improve overall health.
This article was written in collaboration with generative AI company Alchemiq