Proper Resistance Training as you age cuts your risk of early death by 46%, Discover the science of how strength training keeps you young

The secret to a longer life may be PROPER Strength Training: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine.

Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.

Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.

Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death.

Strength Training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density.

Together, those factors reduce your risk for falls and fractures—major causes of disability for older people.

Plus, you’ll burn more calories throughout the day just by having more muscle mass on your frame, which helps you maintain a healthy weight, Dr. Kraschnewski says.

So if you’re not Strength Training, now it’s the time to start.

Want to start? Strength training can be safe, effective and efficient for just about anyone, independent of your age or physical condition. Just before start a Strength Training program be critical to the options available out there based on the definition of what proper strength training is:

“…a process whereby the body performs work of a demanding nature, in accordance with muscle and joint function, in a clinically-controlled environment, within the constraints of safety, meaningfully loading the muscular structures to inroad their strength levels to stimulate a growth mechanism within minimum time.”

Brenda Hutchins

Don’t think that your age will hold you back, though.

“Older adults have the ability to achieve strength similar to those decades younger by engaging in simple strength training routines,” says Dr. Kraschnewski.

Choosing the right strategy will assure you to maintain the practice of proper exercise (effective/efficient/safe) as a lifestyle forever, keeping your muscles strong and fully functioning, making you more metabolic flexible and stress resilient. Exercise is so powerful to the point of changing your genetic expression and how you propagand you DNA into the future.

To rejuvenate your body thru proper exercise always think QUALITY over QUANTITY.


Be smart and intense about it.


Intense Health/ Director


Marcelo is the co-founder and Director of Exercise Physiology at Intense Health, Perth's #1 Private Strength Training and Nutrition Clinics.


Marcelo is the co-founder and Director of Exercise Physiology at Intense Health, Perth's #1 Private Strength Training and Nutrition Clinics.