A recent study has found that just 90 minutes of strength training per week may be linked to a lower risk of early death. Find out how you can start strength training for longevity and build a routine of your own with these expert tips from founder of BLK BOX Fitness, Greg Bradley
According to the study, adults who averaged between 90 and 120 minutes of resistance training each week – which includes exercises such as press ups, squats, lunges, or weightlifting – lowered their risk of early death by as much as 13%.
There was also a 19% lower risk from heart disease, and a 27% lower risk from neurological diseases like Alzheimer’s, compared with those who did no strength training.
The study also found that participants who did both strength and aerobic training, such as walking, running, swimming, cycling, or tennis, had among the lowest mortality risks in the study – with up to 45% lower risk than those who didn’t do either kind of training.
So, if you’ve been waiting for the right moment to pick up the weights and start investing in your strength training, let this be your wakeup call – but where should you begin?
Greg Bradley, founder of gym design brand BLK BOX, discusses how you can support your mobility and everyday movement with a few key strength training exercises, as he shares the methods he recommends to his clients on how to build a routine of your own.
The benefits of strength training
Strength training isn’t just about building muscle. According to Greg, there is a greater impact of resistance workouts on leading a longer, healthier life that often gets hidden behind the aesthetics.
“Many people associate strength training with building muscle or improving performance, but the reality is strength training benefits extend far beyond this,” he says. “Regular resistance training can play a significant role in supporting long-term health, from maintaining movement quality to physical independence and confidence.”
“Strength training isn’t about pursuing complex or extreme exercise; it’s about building a routine that can be maintained.”
And whether you’re choosing between a weighted or non-weighted workout, in the gym or at home, Greg also argues that the accessibility of resistance training makes it a much more practical exercise option for those with busy lives.
“It allows people to increasingly see the positive benefits it provides, because ultimately strength work can be performed from anywhere – home, the gym, or on holiday,” he adds.
Three ways strength training can benefit long-term health
1. Can help reduce the physical limitations of ageing
Strength training can benefit a great deal more than your physical appearance. While it will naturally tighten any jiggly bits, it makes the most impact on what lies underneath (which is a lot more important in the long term than a wobbly thigh).
“As we get older, we naturally lose muscle mass and strength, which can make everyday activities more challenging,” says Greg. “Regular strength training can slow down this decline and help reduce some of the physical limitations commonly associated with ageing, resulting in a positive impact on your quality of life.”
2. Supports mobility and everyday movement
“Strength training helps build resilience throughout the body, supporting joints, improving stability, and making daily tasks easier,” says Greg.
Whether you’re carrying bags of shopping, walking upstairs, getting up from a chair, or picking up your grandchild, moving comfortably and without pain is linked to long-term health (which will boost your mental health by proxy).
3. Maintains physical independence
Being able to move freely without aches and pains is one thing – but not needing to rely on assistance is a gamechanger. According to Greg, one of the most overlooked benefits of strength training is how it can help people remain independent.
“As we get older, we want to be able to move freely and do things for ourselves, but sometimes this isn’t possible,” he says. “Maintaining strength can make everyday tasks easier, reduce reliance on others, and support confidence in daily life.”
BLK BOX has been designing and delivering high-performance strength equipment and bespoke training facilities since 2012. They provide products for professional sports teams, gym operators, educational institutions, and global brands worldwide. To find out more visit blkboxfitness.com
