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Muscle & Bone Strength
Why muscle may be the most important thing you build after 30.
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lower risk of death from any cause when strength and aerobic training were combined, compared with neither, across 16 studies.
Source: Momma et al., British Journal of Sports Medicine, 2022What the research shows
A review of 16 studies linked regular strength training to a 10-17% lower risk of death from any cause, heart disease and cancer, with the biggest difference at about 30-60 minutes a week (Momma et al., 2022).
Strength training has also been studied for bone health: in the LIFTMOR trial, postmenopausal women with low bone mass who did supervised heavy lifting twice a week improved their spine bone density, while a low-intensity group lost bone (Watson et al., 2018).
Will lifting make me bulky?
No. Building significant muscle takes years of focused training and eating. Lifting heavy makes you stronger and more capable.
How we train it
From the longest-lived
Long-lived communities stay strong through daily physical work: carrying, lifting, gardening and climbing.
What we'll help you track
Your key lift numbers and grip strength over time.