Want to Live Longer? Start Resistance Training.
For years we’ve been told that walking, running and cardio are the keys to good health.
Whilst cardiovascular exercise remains incredibly important, recent research is highlighting another powerful predictor of long-term health and longevity: Muscle strength.
In fact, some of the latest research suggests that being stronger may be one of the most important things we can do to improve our quality of life as we age. Strength Is Emerging as a Longevity Superpower. A major study published in 2026 followed more than 5,000 women aged 63–99 and found that those with greater muscular strength had a significantly lower risk of dying early—even when researchers accounted for age, fitness levels, physical activity and other health factors. Simply put, stronger women lived longer. (JAMA Network) This isn’t an isolated finding.
A large review of research found that people who regularly performed resistance training reduced their risk of mortality by around 15%, with benefits also seen for cardiovascular disease and some cancers. The greatest benefits appeared to come from surprisingly achievable amounts of strength training—around 30–60 minutes per week. (PubMed) Researchers are increasingly recognising that strength isn’t just about looking toned or lifting heavier weights.
It’s about:
• Maintaining independence
• Protecting bone health
• Preventing falls
• Preserving muscle mass
• Supporting metabolism
• Improving balance and mobility
•Increasing healthspan—the years we live in good health
As we age, we naturally lose muscle mass and strength. Without resistance training, this decline accelerates and can impact everything from mobility to confidence. (PubMed)
So What Counts as Resistance Training?
When many people hear “resistance training” they immediately think of barbells, weightlifting or bodybuilders.
But resistance training simply means challenging your muscles against resistance.
That could include:
• Weight training
• Resistance bands
• Bodyweight exercises
• Small Group Personal Training
• Reformer Pilates
• Tower Pilates
• Functional strength training
The key is that your muscles are required to work against a load.
Is Pilates Resistance Training?
Absolutely. Every time you push against the springs on a reformer, control a movement under tension, stabilise your body or work through resistance on a tower, your muscles are working against load.
Pilates develops:
• Strength
• Stability
• Control
• Mobility
• Coordination
• Balance
• Posture
What makes Pilates unique is that it builds strength whilst simultaneously improving movement quality.
Rather than simply making you stronger, Pilates teaches you how to move better.
For many people particularly those returning from injury, dealing with menopause, recovering confidence or wanting a sustainable approach to exercise Pilates provides an ideal entry point into resistance training.
The Perfect Combination
Whilst Pilates is a form of resistance training, the evidence suggests that the greatest health benefits come from combining different forms of exercise. Recent research has found that people who participate in a greater variety of physical activities have a lower risk of premature death than those who rely on a single exercise type.
This is why we believe the best approach isn’t choosing between Pilates and strength training.
It’s combining them. At Symmetry Studio and Hockley Gym we can create a complete movement pathway:
Reformer Pilates - Build movement quality, mobility, core strength, balance and confidence.
Strength & Resistance Training -Develop muscle, bone density and physical resilience.
Small Group Personal Training -Apply strength in a supportive coaching environment.
Cardiovascular Exercise -Support heart health, endurance and recovery.
Together these create a balanced approach that supports both performance and longevity.
Exercise for the Life You Want to Live
Most people don’t want to live longer simply for the sake of living longer. They want to remain active.
To travel.
To play with grandchildren.
To enjoy hobbies.
To stay independent.
To keep doing the things they love.
Strength training is increasingly being recognised as one of the most powerful tools we have to support that future. The good news is that it’s never too late to start. Research suggests people can continue building strength and improving function well into later life.
Ready to Start?
Whether you’re completely new to exercise, returning after a break or looking for a smarter way to train, we’re here to help.
At Symmetry Studio we specialise in helping people move better, feel stronger and build confidence through expert coaching and small group support.
Book a Reformer Pilates taster session and discover how resistance training can help you build strength for life.
Movement is Magic.
Strength is for Life.
The best time to start is now.