Pumping iron a few times per week could substantially reduce your biological age, a new study suggests. Researchers discovered that people who engaged in strength training for an hour, three times per week, displayed the physical characteristics of someone considerably younger.
Although weightlifting is known to benefit bone and muscle health, this study, involving over 4,800 participants, uncovered a link between weight training and reduced biological age.
The NHS recommends adults incorporate 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise weekly, alongside strengthening activities targeting major muscle groups, at least twice a week.
Researchers focused on the impact of weight training on telomeres, the protective caps at the ends of chromosomes. Telomere length is associated with lifespan, with longer telomeres linked to longevity and shorter telomeres indicating aging.
Analysis of blood samples revealed that those who exercised the most had the longest telomeres. The study, published in the journal _Biology_, found that every ten minutes of weekly strength training corresponded to a roughly five-month reduction in biological age.The study’s author, Professor Larry Tucker of Brigham Young University, emphasizes that while a strong correlation exists between weightlifting and longer telomeres, it doesn’t definitively prove causation. The study also noted that the benefits extended across genders and age groups.
Participants who lifted weights most frequently had telomeres containing approximately 225 additional DNA building blocks compared to those who didn’t lift.
Professor Tucker theorizes that weight training’s positive impact on health and lifespan could stem from factors such as combating obesity, reversing muscle loss, boosting metabolism, and enhancing cardiovascular health.
“By mitigating chronic disease and metabolic risk factors,resistance training appears to slow the biological aging process and lessen cell senescence,evidenced by longer telomeres,” he writes.
What are the key health benefits of strength training for aging adults?
Interview with Professor Larry Tucker: Strength Training and Biological aging
In this exclusive interview, Time.news editor engages with Professor Larry Tucker from Brigham Young University, who recently led a groundbreaking study linking strength training to reduced biological age. The findings,published in the journal Biology,have significant implications for aging,health,and wellness.
Q: Professor Tucker, your recent study suggests that strength training can reduce biological age significantly. can you explain what biological age is and how it differs from chronological age?
A: Biological age refers to the age of an individual’s cells and tissues, influenced by lifestyle, genetics, and environmental factors. Unlike chronological age,which simply counts the years since birth,biological age reflects the physiological state of a person. Longer telomeres—protective caps on our chromosomes—are indicative of lower biological age and better health, suggesting a longer life span.
Q: The study involved over 4,800 participants. What key findings stood out regarding strength training and telomere length?
A: We found that individuals who engaged in strength training for just an hour, three times a week had longer telomeres compared to those who didn’t participate in weightlifting.Specifically,every ten minutes of weekly strength training was associated with a five-month reduction in biological age. Participants who lifted weights frequently had telomeres containing approximately 225 additional DNA building blocks, a significant difference that suggests distinct health benefits.
Q: In your opinion, what are the broader implications of these findings for public health recommendations?
A: The results underscore the importance of incorporating resistance training into our exercise routines. While the NHS recommends adults to engage in 150 minutes of moderate exercise weekly alongside strengthening activities, our study emphasizes that even a modest amount of weight training can provide substantial health benefits. This could lead to revised national exercise guidelines, encouraging more people to lift weights as a part of their regular fitness regimen.
Q: You noted that the benefits of strength training apply across various genders and age groups. Can you elaborate on this?
A: Yes, our research showed consistent benefits across demographics. This highlights the universal importance of strength training. Older adults, in particular, can greatly minimize the effects of aging and muscle loss through regular weightlifting. Strength training is an adaptable form of exercise that can suit anyone, nonetheless of fitness levels or age, making it a vital component of health maintenance.
Q: What practical advice would you offer to someone looking to start strength training to reduce their biological age?
A: Start slow and progressively increase your intensity. Aim for at least two days a week focusing on major muscle groups. This can include weightlifting, resistance bands, or body-weight exercises. Also, consider integrating more physical activity into your daily life, like walking or cycling, as these can complement your strength training efforts. Consistency is key,and finding an exercise routine you enjoy will help you stick with it over the long term.
Q: Lastly, what are the underlying mechanisms that you believe connect strength training and reduced biological age?
A: I theorize that the benefits can be attributed to several factors, such as combating obesity, reversing muscle loss, increasing metabolism, and enhancing cardiovascular health. By mitigating chronic disease and metabolic risk factors, resistance training appears to slow the biological aging process and lessen cell senescence—evidenced by longer telomeres.
Professor Tucker’s insights reveal how strength training offers not just physical benefits, but could also extend our lifespan by impacting biological age. This vital research could inform future exercise guidelines and encourage a shift towards resistance training for better health management.
