Science Says This Workout Can Make Your Body 8 Years Younger. A Trainer Explains How to Do It - Yahoo Health

What the report says

Women’s Health reported on research suggesting that regular strength training is associated with markers of slower biological aging. The article cited a study published in the journal Biology that examined nearly 5,000 adults ages 20 to 69, using blood tests to assess telomere length, a commonly studied indicator related to cellular aging. Participants also reported their exercise habits, including how often they did strength training.

According to the Women’s Health summary, the study found that 90 minutes of weekly strength training was linked to about four fewer years of biological aging, while 180 minutes a week was associated with up to eight fewer years. The article noted that the findings broadly fit with U.S. Physical Activity Guidelines, which recommend at least 150 minutes of moderate-intensity activity each week and muscle-strengthening exercise on two or more days.

Women’s Health also quoted Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, who cautioned that the findings relied on self-reported exercise data and did not test one specific lifting program. The study authors, as summarized by the outlet, suggested strength training may support healthier aging by countering muscle loss, improving metabolic and cardiovascular health, and limiting some damage linked to chronic disease.

For beginners, Matheny recommended starting with bodyweight movements before adding weights. Examples included squats, lunges, step-ups and other lower-body exercises, along with planks, push-ups or assisted pull-ups for the upper body. The broader takeaway is not that lifting reverses aging, but that resistance exercise may be an important part of long-term health.