Exercise supports well-being in all its forms, but when it comes to longevity, science suggests not all types are equal.
For those seeking longer, healthier lives, Dr Caroline Packard, a doctor of physical therapy, says the evidence shows that resistance-based exercise is the premier choice.
She argued that, contrary to popular belief, strength training does not necessarily mean conventional gym workouts with heavy barbells and dumbbells.
“I define [strength training] more broadly than more people do,” she told GB News.
Progressive strength work includes squatting, stepping, carrying, balancing, rising from the floor and ascending stairs
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Longevity-focused strength work encompasses training functional patterns that preserve independent living, such as squatting, stepping, carrying, balancing, rising from the floor, and ascending stairs.
“A sit-to-stand is a squat. A step-up is stair training. A bridge teaches the glutes and hamstrings to support the pelvis and spine,” Dr Packard explained. “These aren’t just exercises; they’re independence skills.
“Ultimately, it’s the ability to rise from a change or maintain balance while carrying shopping bags that truly matters for ageing well.
It also delivers a benefit that no other exercise category can match as comprehensively, which is the development and preservation of bone density – something that is particularly crucial for women.
“Progressive resistance training is one of the most effective tools we have to slow that process,” Dr Packard explained. “A woman who fractures a hip at 75 faces a very different trajectory than one who doesn’t.”
By enhancing strength and stability, resistance training diminishes the likelihood of falls by boosting balance and recovery ability, if stumbling occurs.
But proper coordination is necessary to get the most from these workouts, with Dr Packard explaining that “strength has to be usable.” She continued: “It has to include breath, core, hips and pelvic floor working together.”
Weighted vests, despite widespread marketing claims regarding bone health, fail to trigger genuine remodelling in the same way.
“The most overrated longevity trends right now are the obsession with longevity hacks, including vests, vibration plates and complicated biohacking protocols that promise to game the system,” Dr Packard explained.
“Muscle activation and circulation already happen when you move your body. You don’t need a machine to do that for you.”
Progressive strength training and plyometric exercise demand that muscles, bones, joints and the nervous system adapt collectively to genuine physical demands.
Longevity-focused strength training focuses on preserving independent living
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Dr Packard went on: “The single habit that delivers the biggest longevity payoff is consistency, especially through basic functional movements like squats, sit-to-stands, set-ups, bridges and hinges.
“What matters far more than the perfect rep range is that you show up and you challenge the load in your body.”
“What most people get wrong is overthinking it. They switch programs every few weeks, chasing better results, when the real results come from staying the course. Basic and boring work. It’s always worked.”