Research provides another convincing reason to include strength training in the daily routine – regardless of age and level of physical fitness. Recently, scientists decided to check how weekly strength training affects the length of telomeres. These are the protective tips of our chromosomes – they shorten the cells with each division and are considered a precise indicator of the biological aging process.
The study led to a surprising conclusion – that strength training can be biologically rejuvenated. The more time the study participants devoted to this type of physical activity, the longer their telomeres were. To achieve this effect, 90 minutes of physical activity a week was enough – the effect corresponded to almost four years of slowly aging of cells. 180 minutes of strength exercise allowed to rejuvenate the cells by up to eight years.
Telomeres are DNA structures that protect the ends of our chromosomes. Their length (measured in pairs of the principles forming telomeres) decreases with each cell division – this is a natural process. Specialists examined it thoroughly and considered the aging indicator of the body. Shorter telomeres are associated with a higher risk of chronic diseases and premature mortality. This process can accelerate certain factors related to lifestyle, such as smoking, overweight or lack of physical activity.
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A man exercising with a dumbbell (illustrative photos)
Because it is known that physical activity can generally have a positive impact on the length of telomeres, in this study, scientists wanted to examine the role of strength training. So far, no research has been carried out that would be representative for the entire population. Their goal was to determine whether and to what extent regular strength training was related to the lengthening of telomers, and thus with slower aging of cells. In their study, they included factors such as age, gender, body weight, income, smoking and other forms of physical activity.
Test methods
They based their analysis on data from the National Health and Nutrition Examination Survey from 1999–2002. In this nationwide health study in the United States, adults were randomly selected, who were then interviewed, research and comprehensive tests.
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Scientists have registered training based on information provided by the participants themselves, based on the duration of training in the last 30 days. 48 different types of physical activity were examined, including strength training. On the basis of the response, the person was divided into three groups: non -extinguishing persons (
Positive effects of strength training
Data analysis showed a clear relationship between strength training and telomera length. On average, people who train at least 60 minutes a week had an average of 225 pairs of rules longer telomeres than non -celebrating people. This result remained even after taking into account all important factors affecting the result. A moderately training group (from 10 to 50 minutes a week) achieved better results. Their telomeres were on average 123 pairs longer than in the inactive group.
Each additional 10 minutes of strength training a week increased the length of telomeres by an average of 6.7 pairs of rules. This means that a person performing 90 minutes of strength training per week can count on 60.3 additional pairs of principles – which corresponds to the biological rejuvenation by almost four years. Based on these calculations, scientists dared to deepen the analysis, this time for 180 minutes of strength training per week. With such a amount of training, the effect of biological rejuvenation (measured by telomeres) was eight years.
What are the meaning of these results?
The study provides an important tip – that strength training can significantly rejuvenate the body. It not only improves physical performance, but also works at the molecular level. Longer telomeres mean that cells are better protected against aging – and strength training can support this protective mechanism.
In the said study, up to 10 minutes of additional training per week resulted in a noticeable extension of telomeres. This suggests that even small steps can cause a measurable difference in the aging process.
Why does strength training have such an effect? There are several reasons – it reduces oxidative stress, supports muscle structure (which increases resting energy consumption), reduces the fat layer, improves insulin sensitivity and reduces the risk of chronic diseases, such as diabetes and cardiovascular disease. All these factors are also associated with shortening telomeres.
I’m Ashley Davis as an editor, I’m committed to upholding the highest standards of integrity and accuracy in every piece we publish. My work is driven by curiosity, a passion for truth, and a belief that journalism plays a crucial role in shaping public discourse. I strive to tell stories that not only inform but also inspire action and conversation.
