BBC report on weight training extending life expectancy

[uknick]

BBC report saying 90 minutes to 120 minutes per week of weight training can greatly reduce the risk of an early death.

https://www.bbc.co.uk/news/articles/c0r2lekenlpo

Is that 90 to 120 minutes of actually using your muscles to lift weights?

I do weight training, with some gentle cardio, 3 times a week, the other 3 gym visits are only cardio. Each time I do weights I use about 5 machines. But, I estimate 3 x 10 repetitions for each machine only takes about 10 minutes of actual exercise per visit, ignoring the rests between sets, so about 30 minutes per week.

It look like I need to up my game.

[Jamescrs]

I don't think saying 90-120 minutes a week is particularly helpful because as a regular gym goer myself I know many people will do more work in 30 minutes than others will do in 2 hours in a gym.

I think in the end though its common knowledge that as humans our bodies do deteriorate as we age and doing some sort of weight/ resistance training is always going to be good for our health long term within reason to at least try and slow down the deterioration process of muscle wastage.

[WH16]

Well known for a long time now.

The goal is not so much the actual minutes spent under tension, but the strength gains you make which bring the benefits. If that means you train more or less I think it doesn't really matter, as long as you build muscle.

You are right that weight training often means very short heavy sets, with lots of rest between to allow your ATP stores to recover. If you are not resting enough then it stops being strength training and becomes endurance training, and as a result the weights you will lift will necessarily need to be much lighter - which then negates the benefit of training strength. Strength training by definition is low reps, heavy weights, and long rests.

[covmutley]

I watched a YouTube video where a lady encouraged her bent over and elderly mother who couldn't walk far to start lifting weights. The transformation was incredible.

My own mum, who is mid 70's walks for 45 mins a day and lifts easy weights and does stretches. She has lost weight and is much fitter and healthier. It really does compound. Noticeable impact on her positivity too!!!

[BoRED S2upid]

What do they mean by strength training? I cycle and swim 4 times a week minimum I’d say both require strength especially the swimming but it’s not lifting weights.

[WH16]

BoRED S2upid said:

What do they mean by strength training? I cycle and swim 4 times a week minimum I d say both require strength especially the swimming but it s not lifting weights.

Cycling and swimming are endurance training. Your body is optimising for those movements. They require an amount of strength (everything does) but you aren't going to build significant muscle doing those alone. (Don't post a photo of an elite swimmer or cyclist - for sure their training will involve weight lifting as well as their main activity). If endurance built muscle marathon runners would have huge legs - they don't, but sprinters do.

Training for strength (which is easily quantifiable) is usually low reps, heavy weights, long rest periods. The long rest allows you to lift heavier weights without fatigue, which increases the volume of your workout, which increases strength. You know you are getting stronger because the weight you are lifting increases over time. This is partly down to optimisation of your technique (CNS), and partly down to increased muscle mass - which is the real benefit in old age. Generally the big compound lifts (squat, bench, deadlift) are used for strength training, as they engage the largest number and groups of muscles allowing the lifting of heavier weights.

Training for size (bodybuilding) is a whole other ball game and rather than looking for efficiency, you are seeking inefficiency to minimise the body's optimisation and maximise muscle growth. This is why BB programs have endless variations of the same isolation movements to maintain that inefficiency. I'm sure you've seen YT shorts of huge bodybuilders being humbled by much smaller powerlifters (if not google Anatoly the cleaner) - that is the difference between training for strength vs size.

[mcelliott]

Weight training particularly as you get older is hugely beneficial to extending health and life span, increasing/maintaining bone density to protect against falls can literally be the difference between life and death if you're over the age of 65 or more, plus having lean muscle tissue guards against all sorts of chronic illness.

[biggbn]

WH16 said:

BoRED S2upid said:

What do they mean by strength training? I cycle and swim 4 times a week minimum I d say both require strength especially the swimming but it s not lifting weights.

Cycling and swimming are endurance training. Your body is optimising for those movements. They require an amount of strength (everything does) but you aren't going to build significant muscle doing those alone. (Don't post a photo of an elite swimmer or cyclist - for sure their training will involve weight lifting as well as their main activity). If endurance built muscle marathon runners would have huge legs - they don't, but sprinters do.

Training for strength (which is easily quantifiable) is usually low reps, heavy weights, long rest periods. The long rest allows you to lift heavier weights without fatigue, which increases the volume of your workout, which increases strength. You know you are getting stronger because the weight you are lifting increases over time. This is partly down to optimisation of your technique (CNS), and partly down to increased muscle mass - which is the real benefit in old age. Generally the big compound lifts (squat, bench, deadlift) are used for strength training, as they engage the largest number and groups of muscles allowing the lifting of heavier weights.

Training for size (bodybuilding) is a whole other ball game and rather than looking for efficiency, you are seeking inefficiency to minimise the body's optimisation and maximise muscle growth. This is why BB programs have endless variations of the same isolation movements to maintain that inefficiency. I'm sure you've seen YT shorts of huge bodybuilders being humbled by much smaller powerlifters (if not google Anatoly the cleaner) - that is the difference between training for strength vs size.

Only humbled if they are claiming to be strong. I know many bodybuilders and I don't know any who claim to be strong. All are stronger than the average man or woman but all concentrate on mind muscle connection and feel, and yes, inefficient movements to hit the muscle fibres deeply and promote growth. It is a fascinating discipline and there are many more knowledgeable than me on this forum alone, but bodybuilders I know find the chasing of numbers on a bar pointless and quite amusing.

That said, the poweflifters and strongman I've known find the BB lifestyle alien. Why lift weights if you dont wanna be strong!!

[Lincsls1]

biggbn said:

Only humbled if they are claiming to be strong. I know many bodybuilders and I don't know any who claim to be strong. All are stronger than the average man or woman but all concentrate on mind muscle connection and feel, and yes, inefficient movements to hit the muscle fibres deeply and promote growth. It is a fascinating discipline and there are many more knowledgeable than me on this forum alone, but bodybuilders I know find the chasing of numbers on a bar pointless and quite amusing.

That said, the poweflifters and strongman I've known find the BB lifestyle alien. Why lift weights if you dont wanna be strong!!

I think its also important to note that there can be and is a huge middle ground too. Where you can put on some size and also get substantially stronger too.

[MC Bodge]

A couple of fairly intense sessions per week of resistance training, along with some endurance activity and some speed/sprint training will be of benefit to almost everybody.

[biggbn]

Lincsls1 said:

biggbn said:

Only humbled if they are claiming to be strong. I know many bodybuilders and I don't know any who claim to be strong. All are stronger than the average man or woman but all concentrate on mind muscle connection and feel, and yes, inefficient movements to hit the muscle fibres deeply and promote growth. It is a fascinating discipline and there are many more knowledgeable than me on this forum alone, but bodybuilders I know find the chasing of numbers on a bar pointless and quite amusing.

That said, the poweflifters and strongman I've known find the BB lifestyle alien. Why lift weights if you dont wanna be strong!!

I think its also important to note that there can be and is a huge middle ground too. Where you can put on some size and also get substantially stronger too.

Absolutely, its not binary. Some bodybuilders are incredibly strong and, for me, the ones who train heavier have better, denser physiques. Think Dorian Yates for example!!

[Bluevanman]

Lincsls1 said:

I think its also important to note that there can be and is a huge middle ground too. Where you can put on some size and also get substantially stronger too.

Not just middle ground, anyone who weight trains will get stronger AND get more muscle if they train properly and regularly

[the-photographer]

Here is good background in text or audio format

https://zoe.com/learn/podcast-resistance-training-...

[WH16]

biggbn said:

Lincsls1 said:

biggbn said:

Only humbled if they are claiming to be strong. I know many bodybuilders and I don't know any who claim to be strong. All are stronger than the average man or woman but all concentrate on mind muscle connection and feel, and yes, inefficient movements to hit the muscle fibres deeply and promote growth. It is a fascinating discipline and there are many more knowledgeable than me on this forum alone, but bodybuilders I know find the chasing of numbers on a bar pointless and quite amusing.

That said, the poweflifters and strongman I've known find the BB lifestyle alien. Why lift weights if you dont wanna be strong!!

I think its also important to note that there can be and is a huge middle ground too. Where you can put on some size and also get substantially stronger too.

Absolutely, its not binary. Some bodybuilders are incredibly strong and, for me, the ones who train heavier have better, denser physiques. Think Dorian Yates for example!!

Yeah, BB certainly isn't an easier path, just a different one. Still takes a huge amount of work to succeed, and yes, most 'normal' people train for a combination of strength and size (and endurance too). They are still closely linked, but many don't understand the fundamental differences.

[Yahonza]

Resistance training can offset frailty, this isn't new. Always good to see anything that backs this theory up though.
Not 2 hours a week either, more like 5-10 minutes / day after the age of 50.

[Bill]

It's worth pointing out that the study only mentions "resistance training" and specifically points out that they couldn't look into sets/reps.

The conclusion:
In summary, we found that moderate long-term resistance
training was associated with lower all-cause mortality in both
men and women, with lower risk levelling at around ≥120min/
week. Engaging in sufficient aerobic or resistance training alone
is linked to lower mortality, with a stronger effect from aerobic
activity. The lowest risk occurs with high levels of both, though
resistance training offers no added benefit beyond ≥45 MET-
hours/week of aerobic activity.

https://bjsm.bmj.com/content/bjsports/early/2026/0...

Basically exercise is good...

[WH16]

Bill said:

Basically exercise is good...

Exactly. Something is better than nothing. It is also worth noting that people that train regularly, are probably also watching their nutrition too, and getting plenty of daylight, and walking, and probably not drinking or smoking much either.

[Bluevanman]

Yahonza said:

Resistance training can offset frailty, this isn't new. Always good to see anything that backs this theory up though.
Not 2 hours a week either, more like 5-10 minutes / day after the age of 50.

You won't get much done in 5-10 minutes a day that will make much difference.

[Bill]

WH16 said:

Exactly. Something is better than nothing. It is also worth noting that people that train regularly, are probably also watching their nutrition too, and getting plenty of daylight, and walking, and probably not drinking or smoking much either.

Big cohort though so they can assess for other confounding factors like that.

[mcelliott]

Bluevanman said:

Yahonza said:

Resistance training can offset frailty, this isn't new. Always good to see anything that backs this theory up though.
Not 2 hours a week either, more like 5-10 minutes / day after the age of 50.

You won't get much done in 5-10 minutes a day that will make much difference.

10 minutes a day for an untrained person will see quite a lot of difference, there was a study in the US with a group of untrained 70 somethings, they were given a training program of doing just 25 air squats a day for 6 weeks, they all showed significant gains not only in strength but muscle size too.