Is There a Correlation Between Leg Strength and Longevity?

Increasing your muscle mass is not just for the show.

In fact, higher muscle mass may be your ticket to a longer life. Resistance training seems to be getting more attention in research studies as well, with publications suggesting that leg strength could be a determining factor in longevity. More motivation not to skip leg day!

The study behind headlines

When it comes to leg strength and longevity, catchy headlines mostly come from one study. While many studies have explored the health benefits of resistance training, this one specifically examined the link between leg strength and longevity.

Published in BMJ Open Sport & Exercise Medicine, the study followed older adults over four years to see whether one year of heavy resistance training around retirement age could produce lasting benefits in muscle strength and physical function.

It concluded that in well-functioning older adults, just one year of heavy resistance training led to long-term improvements in leg strength, even four years later.

Now, while the study is relatively small and focused on a specific age group, it adds to the growing body of evidence suggesting that maintaining strength through resistance training could have long-term benefits for healthy aging.

For instance, we already saw the grip strength and longevity trend come and go. While studies do see a link between grip strength and health, similarly to the study on leg strength, overall muscle strength matters most for predicting longevity.

The main point is this: building and maintaining muscle is not only important for appearance; it also plays a crucial role in predicting independence and even longevity.

Is resistance training for everyone?

While it is never too late to start working out, many people are hesitant to begin resistance training due to common health conditions like high blood pressure or arthritis. So, is it safe to lift weights if you have these concerns?

“Yes, if it’s done the right way,” says Alex Lee, licensed Physiotherapist. “I’ve worked with people who have arthritis, high blood pressure, and even heart conditions.

However, don’t jump into working out without proper guidance. “We don’t start with heavy weights. We begin slowly, use proper form, and focus on breathing,” further adds Alex Lee.

“If your high blood pressure is not managed well with medications, it is always wise to get that under control before starting any heavy lifting program or anything strenuous,” adds Dr. Samantha Smith, a Physical Therapist who primarily works with individuals aged 50–80 and uses resistance training daily in her practice.

As she explains, lifting heavy can increase blood pressure if the individual holds their breath. Generally, starting with a moderate weight and slowly increasing the resistance over time is always recommended to avoid injury or further issues.

How to start resistance training?

So, you decided to do it — great! But where do you begin?

“Start with your own body. No special equipment is required. Squats, push-ups, and the wall sit are good starting points. I’ve trained several newcomers with resistance bands alone or light weights at home. Water bottles, even a backpack, can be utilized,” suggests Alex Lee.

Furthermore, he also highlights that for beginners, the quality of the movement matters more than the amount of weight lifted.

Focus on slow, controlled movements, maintain steady breathing, and stay aware of your form. Progress is gradual but it will take time.

Moderate vs. heavy resistance training

When it comes to choosing between heavy and moderate resistance training, the difference often lies in intensity and volume.

“Heavy resistance training typically involves lifting 70–90% of your 1 rep max or max effort. Usually, you will focus on fewer repetitions with heavy resistance training around 2 sets of 5–8 reps,” explains Dr. Samantha Smith.

“With moderate or regular resistance training, you can do the typical 3 sets of 10. Moderate resistance training is typically more feasible for a newer fitness client,” she adds.

Leg day for longevity: approved by science

Deadlifting may delay death. While it sounds like a bad pun (because it is), the science supports the statement.

That being said, you do not have to focus on leg strength only if your goal is longevity. Full-body resistance training is the real winner.

Paired together with other longevity habits, such as sleep hygiene and balanced nutrition, it can be a part of a solid recipe for a better and longer life.

I personally work out to improve my quality of life, not to extend it. For me, it's about feeling strong and capable now. Before I started lifting, I never dreamed about dancing for hours (literally) without feeling tired. Turns out, my body is capable of so much when I train for it.