Longevity: Why Strength Matter

You’ve probably heard about the benefits of walking, cycling, or yoga — all great stuff. But what does the latest science say about resistance training (that’s strength work like weights, bands, body-weight exercises, etc.)?

A recent meta-analysis of multiple studies found something remarkable: adults who do regular resistance training have a significantly reduced risk of death compared with those who don’t. That includes about a 15% lower risk of all-cause mortality, roughly a 19% lower risk of cardiovascular mortality, and around a 14% lower risk of cancer mortality — with benefits starting at just around 60 minutes per week of strength work.

What does that mean for you? Even one session per week can deliver meaningful protection. Increase that number to two or three sessions per week, and combining strength training with aerobic exercise, boosts the benefits even more.

This matters because as we age, we naturally lose muscle — a process called sarcopenia — which can lead to frailty, a slower metabolism, and reduced independence. Resistance training helps slow that decline, improves body composition, supports hormonal health, and keeps you moving confidently through life.

Longevity expert Dr. Peter Attia — author of Outlive and host of The Drive podcast — often emphasizes that muscle strength is one of the most important predictors of healthspan, or the years you live actively and without serious disease. In his work, maintaining muscle and strength isn’t about aesthetics; it’s about metabolic resilience, mobility, injury prevention, and aging well. Resistance training is a core pillar of his longevity framework, alongside nutrition, sleep, emotional health, and smart recovery.

This is exactly where we come in. At our studio, we take the guesswork out of strength training by creating personalized, sustainable programs that meet you where you are — whether you’re brand new to lifting, getting back into a routine, or looking to train smarter for long-term health. Our goal is to help you build strength safely, feel better in your body, and stay active and independent for years to come. If you’re curious about getting started or want to see what a plan tailored to you could look like, we’d love to connect and help you take the first step.