Scientists have discovered that strength training can delay biological aging by almost 8 years

Recent research has focused on the effects of strength training on the biological aging process, shifting the exclusive focus on cardiovascular exercise that dominated previous decades.

According to data presented in the journal Biology, scientists examined for the first time, in a nationally representative model, how consistent strength training can influence telomere length, a variable recognized as a key indicator of cellular aging.

Telomeres, which function as protective caps on the ends of chromosomes, tend to shorten with age, increasing vulnerability to deterioration, disease, and premature mortality.

A healthy lifestyle is associated with the preservation of these DNA segments, while unhealthy practices accelerate their reduction.

The study used information from the U.S. National Health and Nutrition Examination Survey (NHANES) and included biological samples and physical behavior data from 4,814 men and women between the ages of 20 and 69.

Thus, weight training and strength exercises are positioned not only as allies in sports, but as valuable tools for delaying cellular aging, according to the study.

Study Methodology

The analysis considered numerous covariates: demographic characteristics (age, sex, race, income level, household size), health (body mass index, smoking status measured in pack-years), and general physical activity practices.

Statistical tools such as weighted multiple regression and analysis of covariance allowed for estimating adjusted differences in telomere length based on time spent in resistance exercise, controlling for the influence of potentially confounding factors. The use of NHANES-specific sampling weights ensured the representativeness of the results.

Main Results

When analyzing the data, those who performed at least 90 minutes of resistance exercise per week had substantially longer telomeres than those who did not exercise, which would be equivalent to having, on average, almost four years less biological aging.

However, the study went further and, by extrapolating the linear relationship between minutes of strength training and telomere length, the researchers concluded that dedicating 180 minutes per week to strength training could be associated with telomeres equivalent to 7.8 fewer years of biological aging compared to those who do not strength train.

This figure, rounded to the nearest eight years, was highlighted both in the mathematical interpretation of the original article published in Biology and in the publication published by Women's Health, underscoring the remarkable potential of strength training as a modulator of cellular aging.

The relationship was maintained across the entire sample, with telomeres averaging 6.7 base pairs longer for every additional 10 minutes of strength training per week. This difference is significant considering that for every additional year of life, an average of 15.5 base pairs are lost.

It is noteworthy that, unlike strength training, the addition of moderate or vigorous non-strength physical activity did not predict differences in telomere length within the analyzed sample.

Household size had some effect, with the highest length values recorded in families of four to five members, but no robust relationship was found between income level and the central biological variable.

Study Limitations

Albert Matheny, a specialist at the SoHo Strength Lab, cautioned in an interview with Women's Health that the study's data on strength training and telomeres were self-reported, which could lead to errors or exaggerations in the reporting.

He also emphasized that there was no specific protocol for weightlifting, contributing to the variability of the results.

Despite these limitations, Matheny emphasizes that spending more time on strength training was associated with longer telomeres. Additionally, she recommends that beginners start with bodyweight exercises targeting large muscle groups, such as squats and lunges, without the need for equipment.

Finally:

Research in the United States reveals that those who maintain this routine show greater cellular protection against age-related biological deterioration.