A long-term study shows that adding moderate strength training to a weekly routine is linked to a lower risk of dying early.

一項長期研究顯示，在每週的運動習慣中加入適度的力量訓練，與降低早逝風險有關。

The research, published in the British Journal of Sports Medicine by the Harvard T.H. Chan School of Public Health, followed 147,374 adults for 30 years. The data showed that people who did 90 to 119 minutes of strength training per week had a 13% lower risk of death from all causes. This effect was even stronger for specific health issues, with a 19% drop in heart-related deaths and a 27% drop in deaths from brain diseases, such as dementia. Furthermore, the best results occurred when strength training was combined with aerobic exercise, which reduced the risk of death by up to 45% compared to people who were inactive. However, the benefits seemed to stop increasing after 120 minutes of weekly exercise.

這項研究由哈佛大學 T.H. Chan 公共衛生學院發表於《英國運動醫學雜誌》，追蹤了 147,374 名成年人長達 30 年。數據顯示，每週進行 90 至 119 分鐘力量訓練的人，死於所有原因的風險降低了 13%。對於特定健康問題，此效果更為顯著：心臟相關死亡率下降了 19%，而腦部疾病（如失智症）的死亡率則下降了 27%。此外，當力量訓練與有氧運動結合時效果最佳，與不運動的人相比，死亡風險最高可降低 45%。然而，每週運動時間超過 120 分鐘後，益處似乎不再增加。

From a professional perspective, Samuel Quinn from Nuffield Health suggests using movement screens to check a person's basic mobility before starting. He recommends using simple, personalized training plans to ensure consistency and avoid injuries. Quinn also emphasized that increasing weights gradually and focusing on recovery—including enough sleep, drinking about 2.5 liters of water daily, and eating enough protein—are essential for the best results. Additionally, Josephine Hunt pointed out that strength training helps maintain bone density and muscle mass, which is especially important for older women to stay independent as they age.

從專業角度來看，Nuffield Health 的 Samuel Quinn 建議在開始前使用動作篩查來檢查個人的基本活動能力。他建議使用簡單且個人化的訓練計畫，以確保持續性並避免受傷。Quinn 還強調，循序漸進地增加重量並注重恢復——包括充足睡眠、每日飲用約 2.5 公升水以及攝取足夠蛋白質——是達到最佳效果的關鍵。此外，Josephine Hunt 指出，力量訓練有助維持骨密度與肌肉量，這對於年長女性在衰老過程中保持獨立生活能力尤為重要。

Despite these positive results, the study has some limitations. Because the participants reported their own data, there may be some inaccuracies. Moreover, most of the participants were white, middle-aged, or older health professionals, meaning the results might not apply to everyone. Consequently, the researchers stated that they cannot prove a direct cause-and-effect relationship between weightlifting and a longer life.

儘管有這些正面結果，該研究仍存在一些局限性。由於參與者是自行報告數據，可能存在某些不準確之處。此外，大多數參與者為白人、中年或年長健康專業人員，這意味著結果未必適用於所有人。因此，研究人員表示，他們無法證明舉重與長壽之間存在直接的因果關係。

Moderate weekly strength training is connected to a longer life and better health, although more diverse research is needed to prove that the exercise is the direct cause.

適度的每週力量訓練與長壽及更好的健康有關，儘管需要更多樣化的研究來證明運動是直接原因。