Story By Ana Cruz-SHWRT

Resistance training offers more benefits than just building muscle strength.

A new study finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

“We were incredibly impressed by the finding,” says study author Martha Gulati, who is also the director of preventive cardiology at Cedars Sinai in Los Angeles.

Of the 400,000 people in the study, only 1 in 5 women did regular weight training. But those who did saw tremendous benefits.

Strength training can indeed contribute to a longer life! Research suggests that engaging in strength training at least twice a week is beneficial for longevity. This aligns with the Physical Activity Guidelines for Americans, which recommend incorporating strength-based activities at least two days a week.

Even 30-60 minutes of resistance training per week can lead to significant health benefits. So, aiming for two sessions per week should be a great start!

Strength training offers a wide range of benefits for women, including:

1. Increased Muscle Mass and Strength: Helps build and maintain muscle mass, which is crucial for overall strength and physical function.
2. Improved Bone Density: Reduces the risk of osteoporosis by increasing bone density.
3. Enhanced Metabolism: Boosts your metabolism, aiding in weight management and fat loss.
4. Better Joint Health: Strengthens the muscles around your joints, reducing the risk of injury and alleviating symptoms of arthritis.
5. Improved Mental Health: Can reduce symptoms of anxiety and depression and improve overall mood.
6. Better Sleep Quality: Regular strength training can help you fall asleep faster and improve sleep quality.
7. Enhanced Cardiovascular Health: Lowers blood pressure and improves heart health.
8. Increased Longevity: Regular strength training is associated with a longer lifespan.

These benefits make strength training a valuable addition to any fitness routine. Are you interested in specific exercises or tips on how to get started?