How to live longer
Forget about pills, powders, and biohacking. If you aim to age gracefully, focus on how frequently you use your gym membership.
Research indicates that maintaining strength and building muscle are among the best strategies for living a long life. A study that tracked individuals for nearly 45 years found that being active and strong is one of the top three predictors of longevity. The other two key factors are avoiding chronic diseases and not smoking.
The link between strength and longevity isn't just by chance. Additional studies have shown that strength training can shield your body against diseases and cellular damage as you age.
Moreover, strength training becomes increasingly crucial as you get older. On average, you lose about 8 percent of muscle mass each decade after age 40, but this trend can be countered or reversed with regular strength training. Research has demonstrated that the health benefits of strength training persist into your 90s.
Studies suggest that your metabolism doesn't significantly slow down until after age 60. However, noticeable body changes in your 40s and 50s are often due to shifts in exercise habits, sleep patterns, and diet. This is equally true for women. While hormonal changes affect cravings, mood, and energy levels, making it harder to stay active and maintain a healthy diet, these changes don’t inherently slow down your metabolism.
In essence, menopause can impact hunger and how you feel, leading to increased food intake and decreased physical activity. Yet, research and experts agree that metabolic changes during menopause are primarily due to altered behaviors resulting in less lean mass (muscle) and more fat. This normal yet frustrating shift is why many researchers and experts advocate for strength training for women as they age to counteract these behavioral changes.
One study tracked menopausal women for six years, and those who consistently engaged in resistance training maintained their muscle mass, avoided fat gain, and experienced no changes in metabolism.
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