Research shows that adding strength training to aerobic activity reduces all-cause mortality by nearly 10% (from a 32% risk reduction with cardio alone to an impressive 41%).
In decades past, daily life demanded more from our bodies. Well into the 19th century, most Americans worked on farms, which meant walking long distances and doing the lifting, carrying, hauling, and pushing that built full-body fitness. Those everyday tasks kept muscles strong, bones resilient, and stamina high—all without anyone calling it “exercise.”
Today, machines, delivery services, and a shift to working with our minds have largely replaced those daily physical demands. Yet our bodies haven’t changed—they still thrive when challenged.
In today’s world of conveniences, it isn’t easy to give our bodies the exercise that they need. For many, that means scheduled workouts: walking, running, cycling, swimming, and more. Yet strength training is often left out. According to the National Center for Health Statistics, nearly half of US adults meet aerobic guidelines, while less than a third meet muscle-strengthening targets.
Cardio and Strength Training Benefits
The benefits of exercise are plentiful. Cardiorespiratory fitness is linked to lower rates of heart disease, type 2 diabetes, depression, dementia, and premature death. Even brief bouts of aerobic activity, such as a 15-minute walk each day, can lower early mortality risk by nearly 20%. Aerobic exercise benefits brain health, improving mood, reducing stress, and enhancing memory and decision-making.
But strength training preserves and builds muscle, protects bone density, and supports metabolic health in ways that cardio alone cannot. According to the American Heart Association, strength training, when paired with aerobic activity, improves cardiovascular outcomes, enhances insulin sensitivity, and contributes to a healthier body composition. And postmenopausal women who take part in regular resistance or combined exercise training experience significant increases in bone density, reductions in visceral fat, and better glycemic control—key factors in preventing metabolic disease.
No Excuses for Skipping
If you’ve skipped strength training, you’re not alone. Nearly 60% of US adults don’t do any at all. But the good news is that you don’t need a gym full of machines or hours of extra time to get started. With just two short strength sessions a week—totaling only about an hour—you can improve muscle function, balance, and energy, and multiply the benefits you already get from cardio. For example, at-home strength-training exercises include:
- Squats or sit-to-stands from a sturdy chair for lower body strength.
- Push-ups (regular or modified from your knees) for upper body.
- Planks to strengthen your core.
- Lunges to improve balance and leg strength.
Living a longer, healthier life means embracing both aerobic exercise and strength training. And while you may not have access to a farm, your local gym (or even your own body weight) can provide all the strength training your body needs.
