Strength Training

Why muscle is a longevity organ

Skeletal muscle is far more than tissue that moves your body. It functions as an endocrine organ, releasing myokines that reduce chronic inflammation, improve insulin sensitivity, and support brain health ^[1]. After age 30, adults lose roughly 3-8% of muscle mass per decade through sarcopenia, and this loss accelerates sharply after 60. Low muscle mass is independently linked to higher all-cause mortality, metabolic syndrome, falls, fractures, and loss of independence. A 2022 meta-analysis of 16 studies found that resistance training reduced all-cause mortality risk by 15%, with optimal benefits at around 60 minutes per week ^[1].

Strength training and metabolic health

Resistance training improves insulin sensitivity by expanding the muscle's glucose storage capacity and strengthening post-receptor insulin signaling ^[3]. Insulin sensitivity is directly proportional to muscle mass, which makes strength training a frontline intervention for type 2 diabetes prevention. Three weekly sessions produce optimal metabolic benefits, with measurable improvements in fasting insulin, HOMA-IR, fasting glucose, and HbA1c. Combined with its body composition effects (reducing both subcutaneous and visceral fat), resistance training tackles metabolic syndrome at its root.

Principles of effective resistance training

Progressive overload is the foundational principle: muscles adapt only when challenged beyond their current capacity. This means increasing load, volume, range of motion, or reducing rest periods over time. A well-structured program targets each major muscle group with 10-20 hard sets per week, spread across 2-4 sessions ^[4]. Training to within 1-3 repetitions of failure provides sufficient mechanical tension, the primary driver of muscle growth, without piling up excessive fatigue.

Compound lifts as the foundation

Multi-joint compound movements should make up 70-80% of training volume. Squats, deadlifts, bench press, overhead press, and rows recruit large amounts of muscle simultaneously, produce the strongest hormonal and metabolic response, and build functional movement patterns that transfer to daily life. For those training primarily for longevity, the trap bar deadlift and goblet squat offer excellent risk-to-reward profiles with lower spinal loading.

Bone density and structural benefits

Resistance training is one of the most effective non-drug interventions for improving bone mineral density and preventing osteoporosis ^[5]. Research shows significant improvements in BMD at the lumbar spine and femoral hip, with protocols using 80-85% of one-rep max twice weekly producing the strongest effects. The mechanical loading from compound exercises stimulates osteoblast activity and bone remodeling, making strength training essential for fracture prevention in postmenopausal women and older adults.

Muscle power, not just strength

A 2025 study published in Mayo Clinic Proceedings tracked 3,889 adults aged 46-75 over a median of 10.8 years and found that muscle power (force multiplied by velocity) was a far stronger predictor of mortality than maximal strength alone ^[8]. Men in the lowest power quartile had a nearly sixfold higher mortality risk compared to the highest. This means training speed matters: explosive concentric movements (pushing or pulling fast) combined with controlled eccentrics build power, not just raw strength. Adding medicine ball throws, jump squats, or kettlebell swings to a program addresses this gap.

Mental health and depression

Multiple systematic reviews and meta-analyses now confirm that resistance training has a moderate antidepressant effect (SMD = -0.51) in people with depression or depressive symptoms ^[9]. In young adults, 30-60 minutes of resistance exercise three to four times per week was the most effective dose for reducing both depression and anxiety. Older adults also showed significant reductions in anxiety symptoms. These effects likely come from increased brain-derived neurotrophic factor (BDNF), improved self-efficacy, and better sleep quality. Strength training won't replace therapy or medication, but it's a potent add-on.

Programming for longevity

Unlike competitive athletes who periodize for peak performance, longevity-focused training prioritizes consistency, joint health, and progressive capacity building across decades.

• Train 3-4 days per week with at least one full rest day between sessions targeting the same muscle groups
• Combine heavy strength work (3-6 reps at 80-85% 1RM) with moderate hypertrophy work (8-12 reps at 65-75%)
• Prioritize eccentric control with 2-3 second lowering phases to maximize mechanical tension and tendon adaptation
• Include single-leg and single-arm exercises to address imbalances and improve balance
• Deload every 4-6 weeks by reducing volume or intensity by 40-50% for connective tissue recovery
• Add power-focused movements (explosive concentric, controlled eccentric) at least once per week

Cognitive benefits

A systematic review of 17 randomized controlled trials found that resistance training significantly improves cognitive function, particularly working memory and verbal learning, in older adults ^[6]. Network meta-analyses rank resistance training as the most effective exercise type for overall cognitive improvement, even ahead of aerobic exercise alone. The mechanisms likely include increased BDNF production and improved cerebrovascular function during resistance exercise.

Muscle preservation with aging

Older adults need higher per-meal protein intake, roughly 0.4-0.5 grams per kilogram of body weight, to overcome anabolic resistance and maximally stimulate muscle protein synthesis ^[7]. Leucine, the amino acid that triggers the mTOR pathway, should reach 2.5-3 grams per meal. Combining resistance training with adequate total protein (1.6-2.2 g/kg/day) is the most effective strategy to maintain or rebuild muscle mass at any age.