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

Key Points:

• A study published in the journal Biology found that engaging in 90 minutes of strength training per week is associated with nearly four years less biological aging, measured by telomere length, with 180 minutes potentially reducing biological age by up to eight years.
• Strength training helps mitigate damage from chronic diseases, reverses muscle loss, raises resting metabolic rate, promotes fat loss, and improves cardiovascular health, thereby slowing cellular aging.
• The study’s findings support current U.S. Physical Activity Guidelines recommending at least 150 minutes of moderate-intensity activity weekly, including two or more days of muscle-strengthening exercises.
• Expert Albert Matheny emphasizes that beginners can start strength training using bodyweight exercises targeting large muscle groups, such as squats, lunges, push-ups, and pull-ups, before progressing to weights and gym workouts.
• While the study relied on self-reported exercise data, indicating potential variability, it suggests that more time spent weight lifting correlates with longer telomere length and greater anti-aging benefits.