Engaging in just 90 minutes to two hours of weight training each week could significantly reduce the risk of premature death, according to new research.
The comprehensive study, published in the British Journal of Sports Medicine, tracked 147,374 individuals over a 30-year period. Participants were regularly surveyed on their aerobic exercise and strength training habits.
Researchers discovered that those who consistently incorporated resistance training into their routines saw a 13 per cent decrease in the chance of early death from any cause. This figure rose to a 19 per cent reduction for conditions such as heart disease and stroke.
Furthermore, the findings revealed a 27 per cent lower risk of dying from neurological diseases among individuals who lifted weights or utilised resistance bands and bodyweight exercises. While the health benefits of strength training are widely acknowledged, many find it challenging to know where to begin.
Samuel Quinn, a personal training lead at Nuffield Health, emphasised the accessibility and benefits of strength training for older adults, provided they have the right plan and support. He offered the following practical advice for getting started:
Start with a movement screen
“The best practice is to have a functional movement screen,” recommends Quinn. He explains that this involves a series of exercises, typically conducted by fitness professionals, to assess an individual’s movement patterns.
open image in gallery“It helps us assess how clients move through different fundamental movement patterns of the body, such as squatting movement, hinging movement and single leg movement,” says Quinn. “We can also use this to check someone’s overhead mobility and core stability. With this information, we can get a baseline level of your fitness and movement ability.”
Follow a bespoke training programme
“There are so many different variables which come into play, so I would recommend following a program which is bespoke and suited to your specific anatomy, goals and ability,” advises Quinn.
He stresses the importance of a programme that fosters consistency and can be adapted to prevent injury. “You need a program that you’re going to be able to be consistent with and be able to manipulate and adapt in order to avoid injury.”
Keep it simple
Often, the most effective exercises are the simplest. “It needs to be simple and involve basic movement patterns, rather than being a very elaborate program that takes a long time,” Quinn states. “It should be relatively straightforward to follow so that you are able to execute it well and therefore yield the results that you desire from it.”
Start with a lighter load
“Lots of people go too heavy too soon, and subsequently injure themselves or get really sore for a few days after,” warns Quinn.
He clarifies that heavy weights aren’t always necessary for benefits. “The weight doesn’t need to be as heavy as you can possible lift, as you can still get benefits with a slightly lighter load. Start by selecting a lower weight and make sure that you are able to comfortably control the repetitions so you get the benefit from the exercise, then progress cautiously with heavier loads overtime.”
Check your form
Quinn highlights the importance of correct technique. “With a lot of my clients, I often show and explain to them the exercises, and then send them off with videos which they can go back to when they are training on their own,” he says.
open image in galleryHe also points to the abundance of online resources. “There’s lots of videos out there which show and explain different types of exercises and explain what they are going to be doing and what the correct form and technique is.”
Aim for a couple of sessions a week
“You don’t have to be doing five hours a week of strength training. Even a couple of sessions a week can yield very good benefits if you’re looking at improving stability, overall physical strength, general fitness and quality of life,” Quinn explains.
He advises focusing on appropriate exercises for one’s baseline fitness and consistency. “It’s about making sure that you’re selecting the right exercises, which are appropriate for your baseline fitness, health and wellbeing, and being able to consistently do that a couple of times a week. Even with two relatively short sessions a week, you can really improve your physical strength and quality of life, and help prevent issues which you are more susceptible to as you age, such as osteoporosis and risk of falls.”
Prioritise recovery, protein and hydration
Quinn advocates for a holistic approach, urging beginners to consider activities outside of their workouts.
open image in gallery“In order for you to get the benefits out of your workouts, you need to be able to recover from your workout with adequate sleep and rest,” he states.
He also stresses the importance of nutrition and hydration. “You also need to make sure that you’re eating appropriately, consuming enough protein and are sufficiently hydrated. I would aim for between 1.1-2 grams of protein per kilogram of body weight per day, and around 2.5 litres of water per day.”