Training for longevity is not about going easy. It is about building a body that stays strong, fit and capable for decades: carrying the shopping up the stairs at 80, getting up off the floor without help and keeping up with the people you love. The research on what gets you there is clearer than you might think.
Why strength matters
A 2022 meta-analysis of large cohort studies found that muscle-strengthening activities were associated with a 10-17% lower risk of death from any cause, cardiovascular disease, cancer, diabetes and lung cancer. The relationship was J-shaped: the biggest reductions were seen at around 30-60 minutes of strength training a week.
10-17%
lower risk of death and major diseases linked to strength training
30-60 min
of strength training a week, where the benefit peaked
23%
fewer falls in older adults who exercise
These studies show an association rather than proof of cause and effect, but the message is encouraging: you do not need to live in the gym. Two or three focused sessions a week puts you in the sweet spot.
Why fitness matters
Cardiorespiratory fitness, how well your heart and lungs supply your muscles during exercise, is just as important. In a study of 122,007 adults who did a treadmill test, the risk of death fell with every step up in fitness and was lowest in the fittest group, with no upper limit to the benefit. The risk linked to low fitness was comparable to or greater than well-known risk factors like smoking and diabetes.
The good news is that fitness is trainable at any age. A mix of steady cardio, like brisk walking or cycling, and some harder efforts, like interval walking or hill work, will move it in the right direction.
Grip strength and balance: simple markers
Two simple measures have strong links with how well people age:
- Grip strength. In a study of almost 140,000 people across 17 countries, every 5 kg lower grip strength was linked to a 16% higher risk of death from any cause. Grip strength was a stronger predictor of death from any cause and from cardiovascular disease than systolic blood pressure.
- Balance. In a study of 1,702 adults aged 51-75, about one in five could not stand on one leg for 10 seconds. Even after adjusting for age, sex, weight and other health conditions, they had an 84% higher risk of dying during the study.
Again, these are associations: squeezing a grip trainer will not add years on its own. But they are useful signs of your overall strength and function, and both improve with training.
Staying independent: falls and function
Falls are one of the biggest threats to independence later in life, and exercise is one of the best defences. A Cochrane review found that exercise reduced the rate of falls in older people living in the community by 23%. Balance and functional exercises cut falls by 24%, and programmes combining several types, commonly balance and functional work plus resistance training, probably cut them by around a third.
The NHS recommends that adults over 65 do activities that improve strength, balance and flexibility on at least 2 days a week, alongside at least 150 minutes of moderate activity.
How much exercise do you need?
The NHS guidelines for adults are a good benchmark at any age:
- At least 150 minutes of moderate activity a week, such as brisk walking or cycling, or 75 minutes of vigorous activity.
- Strength exercises on at least 2 days a week that work all the major muscle groups.
- Less sitting, breaking up long periods with some movement.
A longevity training week
| Day | Session |
|---|---|
| Monday | Strength: squat, press, row and a carry. 3 sets of 6-12 reps |
| Tuesday | Brisk walk or easy cycle, 30-45 minutes |
| Wednesday | Strength: hinge, pull, lunge and single-leg balance work |
| Thursday | Easy cardio, 30 minutes, plus 10 minutes of mobility |
| Friday | Strength: full body, finishing with farmer carries and a few minutes of balance drills |
| Saturday | Something you enjoy: a hike, a sport, a bike ride or some intervals |
| Sunday | Rest, or a gentle walk |
- Train the movements you will need later: squatting, hinging to pick things up, pushing, pulling, carrying and getting up and down from the floor.
- Add balance work, such as single-leg stands, step-ups and slow lunges.
- Keep the weights challenging. Stopping a rep or two short of failure is plenty. Our mobility guide covers how to warm up well.
Protein as you age
Your protein needs go up as you get older. The PROT-AGE study group recommends that people over 65 eat at least 1.0-1.2 g of protein per kg of body weight a day, and at least 1.2 g per kg if they exercise or are otherwise active. Younger people who lift regularly are usually advised to aim higher still. Building every meal around a protein source is the easiest way to get there.
Track your longevity markers
Test yourself every few months and write the results down. The goal is to hold or improve your numbers as the years go by.
| Marker | How to test it |
|---|---|
| Grip strength | Use a hand dynamometer, which many gyms have. Record your best of three on each hand |
| Balance | Stand on one leg with your other foot behind your standing calf, arms by your sides. Can you hold it for 10 seconds? |
| Leg strength | Count how many times you can stand up from a chair and sit back down in 30 seconds, without using your hands |
| Fitness | Time yourself on a set walking or running route and repeat it every few months |
FAQs
Is it too late to start strength training?
How much strength training do I need for longevity?
Does walking count as exercise?
Do I need to lift heavy weights?
Sources
- 1.Momma H, et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine.
- 2.American College of Cardiology (2019). Cardiorespiratory fitness and long-term mortality (summary of Mandsager K, et al., JAMA Network Open, 2018).
- 3.Leong DP, et al. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet.
- 4.Araujo CG, et al. (2022). Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. British Journal of Sports Medicine.
- 5.Sherrington C, et al. (2020). Exercise for preventing falls in older people living in the community: an abridged Cochrane systematic review. British Journal of Sports Medicine.
- 6.NHS. Physical activity guidelines for older adults.
- 7.NHS. How to improve your strength and flexibility.
- 8.Bauer J, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association.
- 9.Jäger R, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.