Strength training
DEKrafttraining
Strength training is structured exercise. You load your muscles against resistance. That can be free weights, machines, bands, or your own bodyweight. The load drives two things: nerve adaptation and muscle protein synthesis. It does more than build muscle and bone. It also sharpens your insulin sensitivity, your mitochondria, and your metabolic health. In longevity research, regular resistance training is consistently linked to good outcomes. It lowers all-cause death. It helps you stay independent later in life. And it cuts your risk of frailty and falls.
Last reviewed:
This definition is educational and is not medical advice, a diagnosis, or treatment. Talk to a doctor about any health decisions. Read our full medical disclaimer
Sources
- American College of Sports Medicine. (2009). American College of Sports Medicine position stand: progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercisedoi:10.1249/MSS.0b013e3181915670
- Williams MA, Haskell WL, Ades PA, et al. (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update. Circulationdoi:10.1161/CIRCULATIONAHA.107.185214
Related studies from the research library
- Time-Restricted Eating Adds No Lean Mass to Strength TrainingEvidence: Moderate
- Beetroot Juice Adds Nothing Extra to Strength Training in MidlifeEvidence: Moderate
- Strength Training and HIIT Raise the Blood Protein KlothoEvidence: Moderate
Used in
Papers· 38
- Ten Days in Bed Left Older Adults With 13 Percent Less Leg StrengthPreliminary
- Strength vs. Endurance: Each Reshapes the Nerve-Muscle LinkPreliminary
- Brisk Walking and Jogging Help Keep Bones Denser After 40Moderate
- Weight Training: Fast Muscle Fibers Change the MostPreliminary
- Weight-Loss Drugs: The Muscle You Lose Matters TooPreliminary
- Why Muscle Strength Belongs in Health PolicyPreliminary
- Older Adults Who Exercised Had Fewer Fall Injuries in 29 TrialsModerate
- Creatine Adds a Small Strength Gain to Training After 60Moderate
- Older Adults Learn to Judge Their Reps Left in ReservePreliminary
- Vitamin C for Muscles and Bones: Strong in the Lab, Thin in PeoplePreliminary
- Strength per Unit of Muscle: Resistance Training Stands OutModerate
- Nine-Year Exercise Nudge Keeps Older Women Slightly More ActiveModerate
+26 more papers
Articles· 6
- Why Medicine Still Reacts Too Late
- Life Summit Berlin 2026: Speakers and What to Expect (May 29–30)
- The Longevity Map: Find Gyms, Saunas, and Cold Plunges
- The volunteers behind Longevity Munich: meet our new Team!
- Nico Airone, on why strength training is the most powerful medicine for longevity
- Meet Dr. Axel Schumacher