This Workout Could Add Years to Your Life—Literally

The heart-health benefits of walking and other cardio workouts are well known, but new research suggests another form of exercise could be just as vital. Strength training—exercise focused on building muscle—may help extend your life by up to four years.

A study published in Biology examined the effects of resistance training on ageing in nearly 5,000 people aged 20 to 69. Researchers measured the length of each participant’s telomeres—protective caps at the ends of DNA strands. Telomeres naturally shorten with age, and their rate of decline can indicate how quickly someone is ageing. Participants were surveyed on their exercise habits, including how often they engaged in strength training.

The findings? Those who reported the most time spent doing strength training had significantly longer telomeres than those who did none. Specifically, engaging in 90 minutes of strength training a week was linked to nearly four years less biological ageing.

Strength training refers to any movement performed against resistance that builds muscle strength, explains certified exercise physiologist Milica McDowell. “Unlike endurance or mobility training, which helps your muscles contract repeatedly or improve flexibility, strength training focuses on how much force your muscles can produce,” she says.

So how exactly can stronger muscles lead to a longer life? Strength training supports heart health by reducing blood pressure, resting heart rate over time, and stress levels, says McDowell. It also plays a role in weight management and body composition—both key in lowering disease and mortality risk.

It doesn’t stop there. Resistance training can help lower your chances of falling and improve stamina and balance, offsetting the effects of a sedentary lifestyle, she adds.

This form of exercise may also increase longevity by protecting bones, joints, and ligaments—areas that often become more injury-prone as we age, says certified personal trainer Tami Smith. “It can also help reduce chronic disease risk and support mental well-being,” she adds.

Thanks to this combination of physical and mental benefits, researchers believe strength training may not only help prevent disease but also slow cellular ageing.

The bottom line

The findings of this study align with existing exercise guidelines. Adults engage in two strength workouts per week, says McDowell. “This could be as simple as a bodyweight routine to elevate your heart rate and get your muscles working,” she says.

But before you invest in a set of dumbbells, beginners should start with short sessions—under 20 minutes—and focus on total-body workouts using basic exercises, McDowell explains. “You can begin with movements like a bodyweight squat and if that’s too easy, add weight,” she says. Crunches, reverse crunches and planks are also solid options for getting started with strength training, especially if you’re new to it.

The aim should be to master proper form before increasing resistance, agrees Smith. “With time and consistency, you’ll build strength and be able to incorporate heavier weights and more exercises,” she says. Smith recommends starting with two to three strength sessions per week, spending around 15 to 20 minutes on each.

Taking a strength class is another excellent way to get comfortable using weights and learning good technique, adds McDowell. “If you’re a beginner, many gyms offer introductory or foundations strength classes, where a coach can guide you through proper movement patterns,” she says.

Ultimately, this research reinforces that everyone should include strength training in their fitness routine to support longevity and overall well-being, says Smith. “Strength training not only adds years to your life, it enhances the quality of those years,” she says. “It could mean the difference between moving freely and independently as we age or relying on others for day-to-day tasks.”