Why is weight training the best for longevity

Weight training supports longevity by preserving the strength and physical function needed to stay mobile and independent as you age, while also benefiting bone and metabolic health. 1

• After 40: Muscle size may decline about 1% per year, strength about 2–4% per year, and muscle power about 8–10% per year. Strength training helps counter these losses; preserving strength and power matters for standing, moving, and catching yourself from a fall. 2
• Bone health: Strength training is described as one of the best ways to improve bone mineral density. A strength-training study involving women in their 60s and 70s found their bone health improved, supporting the value of resistance training for reducing risks associated with weak bones. 3 4
• Metabolic and broader health: Skeletal muscle plays an active role in metabolism, and resistance training can improve blood markers in people with type 2 diabetes. Exercise is also associated with better mood, focus, immune function, and longevity. 5 6