Strength training or aerobic exercise: What’s best for longevity?

What exercise routine is the best prescription for a longer and healthier life? We all desire to live a life filled with vitality, energy, and the ability to savor every moment. And it’s no secret that regular physical activity plays a pivotal role in achieving this goal.

Our aim is to equip you with the knowledge you need to make an empowered choice, one that aligns with your goals and lifestyle.

So, whether you’re a fitness enthusiast or a novice eager to start your fitness journey, read on to discover which path might lead you toward a longer, healthier, and more fulfilling life.

Does strength training improve longevity?

Let’s explore the incredible benefits that strength training brings to the table when it comes to longevity.

Strength training is more than just building muscle – it’s a key player in the game of a healthier and longer life. Here, we’ll explore these benefits without getting lost in the intricacies of fitness jargon.

Muscle mass and strength

Let’s talk about the fundamental benefits of strength training: muscle mass and strength. These are not just about looking buff; they play a crucial role in your overall health and longevity.

Muscle mass preservation: As we age, we naturally lose muscle mass. Strength training helps you defy this trend by preserving and even building muscle [1]. It means that you can easily maintain your ability to perform daily tasks, from lifting groceries to climbing stairs.

Strength enhancement: The more you work on your strength, the more capable and empowered you become. Strength training exercises don’t just make you look stronger; they genuinely make you stronger. This added strength translates into improved physical performance in all aspects of life.

Joint support: Strong muscles also provide essential support to your joints. This can alleviate joint pain and reduce the risk of injuries, particularly as you get older. When your muscles are robust, they act as natural shock absorbers for your joints, making movement more comfortable and safer.

Metabolism boost: Muscle is metabolically active tissue, meaning it burns more calories at rest than fat does. This boost in your metabolism can aid in weight management and help you maintain a healthy body composition.

Functional independence: Strength training isn’t just about aesthetics; it’s about maintaining your independence as you age. Being physically strong means you’re better equipped to care for yourself and enjoy a higher quality of life well into your senior years.

Muscle mass and strength

Increased bone density

Your bones are the foundation of your body, and maintaining their strength is essential for your long-term health. Here’s how strength training contributes to improved bone density:

Bone health boost: When you engage in strength training exercises, you subject your bones to a level of stress and strain. This stress stimulates the bones to become denser and stronger, helping to reduce the risk of fractures and osteoporosis.

Prevention of bone loss: As you age, bone loss becomes more common. Strength training can slow down this process significantly, making your bones more resilient to the natural aging effects.

Enhanced joint stability: Strong muscles lower your chance of injury and fall by giving your joints better support. This is especially important for older persons who might be more likely to have accidents.

Improved posture: Better bone density also translates into improved posture and balance, which can help you maintain an active and independent lifestyle as you age.

Disease prevention

Engaging in regular strength training exercises can serve as a powerful shield against various chronic diseases, enhancing your long-term health. Here’s how it contributes to disease prevention:

Heart health: The risk of heart disease is decreased by strength training’s ability to lower blood pressure and raise cholesterol. A stronger heart pumps blood more efficiently, easing the workload on this vital organ.

Weight management: Retaining a healthy weight is essential for avoiding several illnesses, such as heart disease, diabetes, and some types of cancer. Strength training helps manage your weight by boosting your metabolism and promoting lean muscle mass.

Arthritis alleviation: Strong muscles provide better support to your joints, reducing the risk of arthritis and alleviating symptoms for those already affected.

Cancer risk reduction: Strength training has been linked to a lower risk of several cancer types, even if it might not be a cure. It can help regulate hormone levels and support a healthier immune system.

Mental well-being: Your physical health is closely linked to your mental health. Strength training can help avoid mental health problems like depression and anxiety by increasing mood and reducing stress, which indirectly improves general well-being [2].

Osteoporosis prevention: Strong muscles exert stress on your bones, which encourages bone density. This can lower the risk of osteoporosis, a condition characterized by brittle and fragile bones.

Incorporating strength training into your life doesn’t mean you have to become a bodybuilder or spend hours at the gym every day. Even just a couple of sessions a week can yield significant results and contribute to your longevity in the most positive way.

What are the benefits of aerobic exercise?

Let’s shift our focus to the remarkable benefits of aerobic exercise for longevity. Aerobic exercise, also known as cardiovascular or cardio exercise, plays a vital role in promoting a longer and healthier life.

It’s not just about getting your heart rate up; it’s about nourishing your body and mind in ways that can have a profound impact on your overall well-being.

Improved cardiovascular health

It’s like giving your heart a well-deserved upgrade, ensuring it runs smoothly and efficiently throughout your life. Here’s how aerobic exercise works its magic on your cardiovascular system:

Heart strengthening: Aerobic workouts make your heart work harder, which, in turn, makes it stronger [3]. A strong heart pumps blood more efficiently, reducing the strain on this vital organ.

Lower blood pressure: Regular cardio exercises help lower high blood pressure, reducing the risk of heart disease, strokes, and other cardiovascular issues. It keeps those arteries clear and the blood flowing smoothly.

Enhanced blood circulation: Cardiovascular workouts enhance blood circulation, ensuring that every nook and cranny of your body receives the oxygen and nutrients it needs. This supports overall health and well-being.

Optimized oxygen delivery: With improved circulation, your body can deliver oxygen to your muscles and organs more effectively. This means better performance, both in your workouts and daily activities.

Reduced heart disease risk: By managing triglycerides and lowering cholesterol, aerobic exercise lowers the risk of heart disease. It’s like a shield that protects your heart from potential harm.

Better vascular health: Aerobic exercise keeps your blood vessels flexible and healthy, reducing the risk of plaque buildup and atherosclerosis.

Stress reduction

Let’s discuss a remarkable benefit of aerobic exercise: stress reduction. In our fast-paced lives, stress can be a constant companion, affecting both our mental and physical well-being. Aerobic exercise offers a natural remedy:

Endorphin release: Cardio workouts stimulate the release of endorphins, those natural mood boosters that can help alleviate stress and anxiety.

Tension release: The rhythmic, repetitive movements of aerobic exercise can act like a pressure valve, releasing built-up tension and helping you feel more relaxed.

Cognitive distraction: Engaging in cardio activities gives your mind a break from daily stressors. Focusing on your workout allows you to temporarily shift your attention away from worries.

Better sleep: Reduced stress from aerobic exercise often leads to improved sleep quality, helping you wake up more refreshed and better equipped to cope with stressors.

Mood enhancement: Regular cardio workouts can lead to an overall improvement in mood, making you more resilient in the face of life’s challenges.

stress reduction

Cognitive function

Let’s explore how aerobic exercise can enhance your cognitive function – your brainpower, essentially. It’s not just about physical benefits; it’s about giving your brain a significant boost:

Neurogenesis: Cardio workouts can stimulate the growth of new brain cells, promoting cognitive function and improving memory.

Enhanced connectivity: Aerobic exercise helps create better connections between existing brain cells, improving information processing and cognitive abilities [4].

Mental clarity: Regular cardio can clear your mind, helping you think more clearly and make decisions with greater ease.

Mood elevation: Improved cognitive function often comes with enhanced mood. Aerobic exercise can alleviate symptoms of anxiety and depression, making you feel better mentally.

Long-term brain health: Cardiovascular workouts have been linked to a reduced risk of cognitive decline as you age, potentially preserving your mental faculties.

Incorporating aerobic exercise into your routine doesn’t require marathon running or hours on the elliptical machine. Activities like brisk walking, cycling, swimming, dancing, or even gardening can provide significant cardiovascular benefits.

Final takeaways

We have learned the incredible benefits of both strength training and aerobic exercise, two pillars of a healthy and fulfilling life. The choice between the two isn’t an either-or scenario; rather, it’s about embracing the synergy between them for optimal longevity.

The path to a longer and healthier life isn’t just about aesthetics; it’s about embracing a lifestyle that nurtures your physical and mental well-being. So, go ahead and integrate strength training and aerobic exercise into your life – the journey to longevity is an adventure worth embarking on.


What is better, aerobic or strength training?

Both are valuable; it depends on your goals. Aerobic exercise enhances cardiovascular health, while strength training builds muscle and bone density.

What is the optimal frequency for strength training?

Aim for 2-3 sessions per week, allowing muscle recovery in between.

How long should aerobic exercise last?

Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly, typically divided into 30-minute sessions, five days a week.


The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.