Do This if You Want to Live Longer and Healthier, According to Experts

If you’re looking to live not just longer, but better, experts say one key habit stands out: strength training/resistance training for longevity.

According to leading researchers at Northeastern University, maintaining muscle strength plays a critical role in extending both your lifespan and your quality of life.

“Muscle mass really is the key to longevity. It’s our insurance policy for staying functional,” says Elaina Manolis, assistant clinical professor of physical therapy, human movement and rehabilitation sciences at Northeastern University.

Muscle mass does more than help you move—it helps regulate blood sugar by storing glucose, which is essential for those managing insulin sensitivity.

Unfortunately, muscle mass naturally peaks around age 30 and declines by 3% to 8% each decade after that. A sedentary lifestyle can accelerate this decline, and rebuilding lost muscle is much harder than maintaining it.

That’s where strength training/resistance training for longevity becomes essential.

It’s Never Too Late to Start

The good news? No matter your age, your muscles are incredibly responsive to exercise.

“Muscle is very plastic and responsive,” says Carmen Castañeda Sceppa, dean of Northeastern’s Bouvé College of Health Sciences. “It will be lost with inactivity, but it can quickly get back on track with exercise.”

Even later in life, incorporating strength training/resistance training for longevity can lead to significant improvements in function, independence, and health.

More Than Just Muscles

A well-rounded fitness routine that includes resistance training, cardio, and flexibility not only enhances muscle strength but also boosts bone density and joint protection.

Weight-bearing activities like walking, running, and even push-ups help maintain strong bones, which further supports mobility and reduces the risk of fractures.

The Bottom Line

If your goal is to age with strength, energy, and independence, then strength training/resistance training for longevity should be a cornerstone of your lifestyle. Start small, stay consistent, and combine it with cardiovascular and flexibility exercises for the best results.

Your future self will thank you.