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Lift Weights to Delay Death

strength + muscle mass = mortality

Did you know your muscle strength can determine how long (& well) you live?

We all likely know recommended weekly exercise goal to stay healthy: 150 minutes of moderate activity or 75 minutes of vigorous exercise. But an important, often forgotten part of a balanced fitness routine is strength training. It’s essential to grasp the value of muscle strength and its role in enhancing our overall health.

Studies illustrate that individuals practicing both aerobic and strength exercises lower their mortality risk by an impressive 29%

strength matters

The Value of Strength

Strength is more than an aesthetic benefit—it’s a functional asset that improves our capability to navigate daily challenges. According to research conducted by Indiana University, individuals exhibiting lower muscle strength were found to be twice as likely to experience premature mortality as compared to those with average muscle strength. Interestingly, low muscle mass didn’t exhibit the same alarming correlation. Hence, it’s the robustness of your muscles that truly matters.

An Australian research study involving 80,000 adults from England and Scotland unveiled compelling findings related to strength training. According to the data gathered since the 1990s, individuals engaging in any form of strength training were 23% less likely to die during the study period. Furthermore, these individuals showed a 31% lower risk of succumbing to cancer. The benefits were slightly more pronounced for those who adhered to the recommended guideline of strength training twice a week.

The Power of Simplicity

ADD push-ups and pull-ups to synergize your workout

In the world of fitness, complexity doesn’t always correlate with effectiveness. Strength training doesn’t necessarily require intricate machinery or oversized weights. In reality, you can achieve similar strength benefits through basic bodyweight exercises performed outdoors (RISE BLOG: get all the added benefits of just being outside). Imagine accomplishing push-ups and pull-ups in a local park, synergizing your workout with the refreshing appeal of nature—it’s a unique blend of strength and outdoor exploration at your disposal.

Get OUTSIDE to reduce stress and energize your immune system

A Comprehensive Powerhouse Approach

Improve your LifeSpan and HealthSpan with strength training

Ready for a game-changer in staying healthy? Integrating your aerobic activities with strength training can significantly amplify your health benefits. By coupling these exercise forms, you’re not just mitigating the risk of premature mortality but also optimizing your overall health potential. Studies illustrate that individuals practicing both aerobic and strength exercises lower their mortality risk by an impressive 29%.

Prioritizing and cultivating our inner muscle strength transforms our bodies into resilient powerhouses for daily tasks. It’s not just about fitness aesthetics—it’s about embodying a life of vigor and tenacity. Embrace this fitness journey, engage your muscles, and invest in a healthier, more gratifying life.

Dr. Stilp’s strength biohack recommendation:

25 push-ups. 50 squats. 25 second plank.

Outside. 3 sets. Mixed into your cardio workout.

Sonja Stilp, M.D. is a mother, athlete and the founder of RISE. Dr. Stilp is board-certified and fellowship trained with advanced training in regenerative medicine and biohacking. She is the medical director at Golden BioHack. If you’d like to hear more about your health and wellness schedule an appointment to meet with Dr. Stilp at RISE in Golden, Colorado.

Human optimization.  This is RISE.

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