New research suggests that doing 90 minutes to two hours of weight training per week can greatly reduce the risk of an early death - which is great news for anyone who's been using their gym membership as an expensive hanger.
Data gathered from decades-long studies involving 147,374 men and women over 30 years found that consistent resistance training significantly lowers the chance of death from heart disease and stroke. The risk of dying from cardiovascular disease dropped by 19%, while the risk of death from neurological disease - like dementia - fell by an even more impressive 27%. Overall, those who stuck with 90 minutes to two hours of weekly weight training lowered their risk of premature death from any cause by 13%.
Experts say this is further evidence that strength-based training can prevent or delay poor health, potentially easing pressure on overstretched health services. Because apparently, the cure for an overburdened NHS might just be a few bicep curls.
Kate Hogarth, 28, is already thinking about staying healthy later in life. She enjoys weight training now but also recognises the long-term benefits. "I want to be able to be travelling the world when I'm in my 70s, 80s, 90s and I want to be able to pick up my grandkids and play with them," she said. Ambitious, but at least she's got the right hobby.
The benefits of aerobic exercise - jogging, cycling, swimming - are well known. The NHS says regular aerobic activity lowers the risk of heart disease, stroke, and type 2 diabetes, while reducing stress and boosting self-esteem. But the role of strength training has been less clear - until now.
Researchers found that the "lowest risks" were among people doing high levels of both aerobic exercise and strength training. The most active folks, who logged many hours of aerobic exercise each week, saw their risk of early death fall by up to 58%. However, doing more than two hours of strength training per week didn't deliver any extra benefits - so you can finally put down the dumbbell and go home.
Bev Wilson, a personal trainer in Harrogate, North Yorkshire, sees the benefits daily. She notes that strength training helps clients with joint pain, energy, metabolism, blood sugar levels, and bone strength. "They feel much stronger, more vibrant, more energetic," she said. Also, they can concentrate better at work and their memory improves - which is handy for remembering where you left your gym bag.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, summed it up: "Strength-based physical activity is a powerful tool, particularly in support of healthy ageing - helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services." In other words: lift heavy things, live longer, and maybe save the NHS a few quid.