A long study shows that lifting weights every week helps people live longer.

一项长期研究显示，每周进行重量训练有助于延长寿命。

Doctors studied 147,374 adults for 30 years. People who did weight training for about two hours a week had a lower risk of death. This helped their hearts and brains. It worked best when people also did walking or running.

醫生對 147,374 名成年人進行了 30 年的研究。每週進行約兩小時重量訓練的人，死亡風險較低。這對他們的心臟和大腦有幫助。當人們同時進行散步或跑步時，效果最為顯著。

Experts say you should start slowly. You must drink a lot of water and eat protein. Sleep is also important for your body. This training helps old people keep strong bones and muscles.

專家建議您應從慢速開始。您必須飲足夠的水並攝取蛋白質。睡眠對身體也至關重要。這種訓練能幫助老年人維持強健的骨骼與肌肉。

Some parts of the study are not perfect. The people in the study were mostly white health workers. Also, the people told the doctors their own exercise habits. This can sometimes be wrong.

研究中的某些部分並不完美。研究對象主要是白人醫療從業人員。此外，參與者是向醫生口述自己的運動習慣，這有時可能會產生誤差。

Weight training is good for your health, but we need more studies with different people.

重量訓練對健康有益，但我們還需要對不同人群進行更多研究。

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。

A longitudinal study indicates that the integration of moderate resistance training into weekly routines is associated with a decreased risk of premature death.

一項長期研究指出，在每週例行活動中加入適度的阻力訓練，與降低早逝風險相關。

The research, published in the British Journal of Sports Medicine and conducted by the Harvard T.H. Chan School of Public Health, involved the longitudinal observation of 147,374 adults over a 30-year duration. Data analysis revealed that individuals engaging in 90 to 119 minutes of resistance training per week experienced a 13% reduction in all-cause mortality. This protective effect was more pronounced regarding specific pathologies, with a 19% decrease in cardiovascular-related deaths and a 27% reduction in mortality attributed to neurological diseases, primarily dementia. The maximal efficacy was observed when resistance training was combined with aerobic activity, resulting in a mortality risk reduction of up to 45% compared to sedentary cohorts. Notably, the data suggests a plateau in benefit, as no further reduction in risk was observed beyond 120 minutes of weekly resistance exercise.

這項研究發表於《英國運動醫學雜誌》，由哈佛 T.H. Chan 公共衛生學院進行，對 147,374 名成年人進行了為期 30 年的長期觀察。數據分析顯示，每週進行 90 至 119 分鐘阻力訓練的人，全死因死亡率降低了 13%。這種保護效果在特定病理方面更為顯著，心血管相關死亡率降低了 19%，而由神經系統疾病（主為失智症）引起的死亡率則降低了 27%。當阻力訓練與有氧運動結合時，效果最為顯著，與久坐不動的組群相比，死亡風險最高可降低 45%。值得注意的是，數據顯示益處存在平台期，因為每週阻力訓練超過 120 分鐘後，風險不再進一步降低。

From a clinical implementation perspective, Samuel Quinn of Nuffield Health advocates for the utilization of functional movement screens to establish baseline mobility and stability. The adoption of bespoke, simplified training programs is recommended to ensure consistency and mitigate injury risk. Quinn further posits that gradual load progression and the prioritization of recovery—specifically through sleep, hydration (approximately 2.5 liters daily), and protein intake (1.1-2 grams per kilogram of body weight)—are essential for optimizing physiological outcomes. Additionally, Josephine Hunt emphasizes the role of strength training in preserving bone density and muscle mass, particularly for post-menopausal women, to maintain functional independence during senescence.

從臨床執行角度來看，Nuffield Health 的 Samuel Quinn 提倡利用功能性動作篩查來建立基礎的活動能力與穩定性。建議採用量身定制且簡化的訓練計劃，以確保一致性並降低受傷風險。Quinn 進一步認為，逐步增加負荷以及優先考慮恢復——特別是透過睡眠、水分補充（每日約 2.5 公升）以及蛋白質攝取（每公斤體重 1.1 至 2 克）——對於優化生理結果至關重要。此外，Josephine Hunt 強調了力量訓練在維持骨密度與肌肉量方面的重要性，特別是對於停經後的女性，以在衰老過程中維持功能獨立。

Despite these correlations, the study's internal validity is constrained by several factors. The reliance on self-reported data introduces potential bias, and the demographic composition—predominantly white, middle-aged, and older health professionals—may limit the generalizability of the findings to a broader population. Consequently, the researchers noted that a causal relationship between weightlifting and longevity cannot be definitively established.

儘管存在這些關聯，該研究的內部效度仍受若干因素限制。對自我報告數據的依賴引入了潛在偏差，且人口組成——以白人、中青年及年長醫療專業人員為主——可能會限制研究結果對更廣泛人群的普適性。因此，研究人員指出，舉重與長壽之間的因果關係尚無法被確定。

Moderate weekly resistance training is linked to increased longevity and improved health outcomes, though further diverse research is required to establish causality.

每週適度的阻力訓練與增加長壽及改善健康結果相關，但仍需更多多元化的研究以確定因果關係。