#059 - Backup from the British Journal of Sports Medicine
Future Proof: We've Been Saying This For Years. Now The Science Has Caught Up.
For years, we've encouraged our readers to prioritise strength training, stay active, build muscle, and maintain fitness as they age.
Some people embraced the message immediately.
Others were understandably sceptical.
After all, just because somebody says something is true doesn't automatically make it so.
That's why new research published in the British Journal of Sports Medicine is so important.
The study followed participants for approximately 30 years and has produced some of the strongest evidence yet that strength training can significantly improve longevity and reduce the risk of dying from several major causes.
The findings are difficult to ignore.
The Sweet Spot: Less Than You Might Think
Researchers found that around 90-120 minutes of strength training per week was associated with the greatest reduction in mortality risk.
Compared with people who did no strength training, those completing roughly 1½ to 2 hours per week experienced:
13% lower risk of death from any cause
19% lower risk of death from cardiovascular disease
27% lower risk of death from neurological diseases
Perhaps most interestingly, benefits appeared to level off beyond around two hours per week. More wasn't necessarily better.
For many busy adults over 40, that's encouraging news.
You don't need to become a bodybuilder.
You don't need to spend hours in the gym every day.
Two or three sensible sessions per week could be enough to deliver substantial health benefits.
Muscle Is More Than Aesthetic
For decades, muscle was viewed largely as something that affected appearance or athletic performance.
Modern research tells a different story.
Muscle acts as a metabolic organ. It helps regulate blood sugar, supports healthy hormone function, protects bone density, improves balance and mobility, and helps maintain independence as we age.
The loss of muscle mass, often called sarcopenia, is increasingly recognised as one of the major drivers of frailty, falls, loss of independence and poor health outcomes in later life.
Building and maintaining muscle may be one of the most powerful forms of preventative medicine available to us.
What About Dementia And Alzheimer's Disease?
This is where things become particularly interesting.
Multiple studies published in recent years have shown that physically active individuals have a lower risk of developing dementia and Alzheimer's disease.
Research published in the British Journal of Sports Medicine found that higher levels of cardiorespiratory fitness were associated with lower dementia risk and delayed onset of symptoms. Some participants reduced their risk by as much as 35%, even when genetic risk factors were present.
A separate BJSM review concluded that regular physical activity appears to be protective against dementia, Alzheimer's disease and vascular dementia.
While no single exercise programme can guarantee protection, the evidence increasingly suggests that movement is one of the best investments we can make in long-term brain health.
The Real Winner: Combining Strength And Cardio
The strongest results weren't seen in people who only lifted weights.
The biggest reductions in mortality occurred when strength training was combined with aerobic exercise.
Previous BJSM research found that combining muscle-strengthening activities with aerobic exercise was associated with around a 40% lower risk of all-cause mortality compared with doing neither.
The newest research reached a similar conclusion.
Strength training and aerobic exercise appear to provide complementary benefits rather than competing ones.
In practical terms, that means:
Lift weights.
Walk regularly.
Cycle.
Swim.
Hike.
Play sport.
Stay active in ways you enjoy.
You don't have to choose one or the other.
What Should Future Proof Readers Do?
The good news is that you don't need a complete lifestyle overhaul.
Small, consistent actions produce meaningful results.
Consider the following:
1. Strength Train Twice Per Week
If you're currently doing nothing, start with two sessions per week.
Focus on:
Squats or sit-to-stands
Pressing movements
Pulling movements
Hip hinges
Core work
Consistency matters more than perfection.
2. Walk Every Day
Walking remains one of the most underrated health interventions available.
Aim for a daily walk, particularly after meals when possible.
3. Prioritise Fitness, Not Just Weight Loss
Many people obsess about the scales.
The research increasingly suggests that maintaining fitness may be more important than achieving an arbitrary target weight.
Strong, fit people tend to fare better than weak, inactive people, regardless of body size.
4. Protect Your Muscle
After 40, maintaining muscle becomes increasingly important.
Ensure adequate protein intake, prioritise recovery, and continue challenging your muscles throughout life.
5. Think Long-Term
The participants in these studies weren't benefiting from a quick six-week challenge.
The gains came from years and decades of accumulated activity.
The lesson is simple:
Don't exercise because you're trying to get fit for summer.
Exercise because you're trying to be healthy at 70, 80 and beyond.
The Bottom Line
The latest British Journal of Sports Medicine research doesn't reveal a miracle cure.
Instead, it confirms something surprisingly simple.
Move regularly.
Build strength.
Stay active.
Protect your fitness.
The habits that help you feel better this week may also be the habits that help you live longer, stay independent and maintain your brain health for decades to come.
We've been saying that for years.
It's reassuring to see the science catching up.
Thank you
James Culmer-Shields