The importance of strength training
According to a study done at Penn State University College of Medicine, Penn State Health Medical Center, and Columbia University, older adults who met twice weekly strength training guidelines had lower odds of dying. Is one of the keys to a longer life strength training? In previous decades it was the rewards of aerobic exercise that were emphasized. However, for the past decade, more research appears to show that strength training has at least as much importance if not more than aerobic training.
The NHIS (National Health Interview Survey) collects overall health, disease, and disability data of the U.S. population from a nationally representative sampling of all 50 states and the District of Columbia. Dr. Jennifer Kraschnewski assistant professor of medicine and public health sciences, Penn State College of Medicine examined data from the 1997-2001 NHIS and linked it to death certificate data through 2011. The study included more than 30,000 adults age 65 and older. The survey revealed only 9% of the adults reported strength training twice a week. However, those who did had 46% lower odds of death for any reason and 19% lower odds of dying from cancer. The study showed strong evidence that strength training in older adults was beneficial beyond improving muscle strength and physical function.
The benefits of strength training go beyond just longevity. Postmenopausal women can lose 1-2% of their bone mass annually and all adults on average lose about 3-8% of our muscle mass each decade. A study from Tufts University showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70