A recent study published in the British Journal of Sports Medicine on September 27, 2022, indicates that incorporating weightlifting into weekly exercise routines can significantly reduce the risk of death from non-cancer causes. The observational study, which tracked nearly 100,000 individuals over approximately a decade, found that participants who engaged in weightlifting once or twice a week experienced a 9% reduction in all-cause mortality risk, excluding cancer. Those who combined weightlifting with aerobic exercise saw an even more substantial 41% decrease in mortality risk.

These findings align with the Physical Activity Guidelines for Americans, which recommend at least 150 minutes of moderate-intensity aerobic activity per week, complemented by muscle-strengthening activities on two or more days. Despite these guidelines, data from the National Health Interview Survey in 2020 revealed that only 24.2% of adults met both aerobic and muscle-strengthening activity recommendations.

The study also highlighted that women appeared to derive greater benefits from weightlifting than men, challenging the misconception that strength training leads to excessive bulkiness in women. Jessica Gorzelitz, assistant professor of health promotion at the University of Iowa and co-author of the study, noted, "Beyond our study, we see that [weightlifting] is linked with better muscle mass, healthier muscle...and stronger bones."

However, the study has certain limitations. The participant pool was older than the general population, which may affect the generalizability of the findings. Additionally, the study lacked detailed data on workout intensity, making it challenging to assess the impact of different weightlifting intensities on mortality risk. Further research is warranted to explore the effects of weightlifting on cancer mortality and to determine if benefits extend beyond current federal guidelines.

The findings underscore the need for public health campaigns to promote both aerobic and muscle-strengthening activities, addressing barriers such as lack of time, resources, or motivation. Educating the public, especially women, about the benefits of strength training can help overcome stereotypes and encourage broader participation.

Incorporating weightlifting into regular exercise routines offers significant health benefits, including reduced mortality risk. However, with less than a quarter of Americans meeting physical activity guidelines, there is a pressing need for increased awareness and engagement in strength training activities.