It is widely recognized that physical activity and muscular strength have a significant positive impact on individual health. The general consensus among health guidelines recommends at least 150 minutes per week of moderate-to-vigorous intensity physical activity, or alternatively, 75 minutes per week of vigorous intensity physical activity.
In 2016, Daren Warburton and Shannon Bredin conducted a comprehensive systematic review by analyzing a total of 1,294 studies, including systematic reviews and meta-analyses, to examine the health benefits of physical activity. Their findings provide robust evidence that regular physical activity is associated with reduced mortality rates and serves as an effective preventive strategy against 25 chronic diseases (Warburton & Bredin, 2016). Moreover, a consistent conclusion across multiple studies establishes a dose-response relationship between physical activity and health outcomes, suggesting that even modest increases in physical activity can lead to improved health outcomes (Warburton & Bredin, 2018; McKinney, 2016).
Furthermore, the regularity of physical activity has been shown to reduce the risk of all-cause mortality and chronic diseases, including cardiovascular disease, cancer, and type 2 diabetes (Warburton & Bredin, 2018; McKinney, 2016).
In 2018, García-Hermoso et al. conducted a systematic review and meta-analysis to explore the association between muscular strength and all-cause mortality, based on data from over 2 million individuals. Their analysis included 38 studies examining various measures of muscular strength, such as handgrip strength, knee extension strength, and the one-repetition maximum on exercises like the bench press and leg press. The authors found that higher muscular strength, as assessed by handgrip and knee extension strength, was associated with a 31% and 14% reduction, respectively, in the risk of all-cause mortality (García-Hermoso et al., 2018).
In a separate study, O’Bryan et al. (2022) reviewed the effects of progressive resistance training on both muscle strength and bone density. They concluded that progressive resistance training not only enhances muscle strength and bone density but also plays a crucial role in preventing the loss of muscle and bone mass associated with aging. Additionally, the authors recommended a training frequency of three sessions per week, including weight-bearing and impact exercises, such as jumping, at 70-80% of an individual’s one-repetition maximum. This regimen was shown to maximize muscle and bone strength, particularly in terms of femur and hip bone density (O’Bryan et al., 2022).
In addition, a number of studies have investigated the relationship between physical fitness, including muscular strength, and cardiovascular risk factors such as obesity, hypertension, dyslipidemia (abnormal lipid levels), and metabolic syndrome. In a cohort study of 3,258 men followed over 8.3 years, Artero et al. (2013) found that lower muscular strength, as measured by one-repetition maximum tests for the bench press and leg press, was associated with higher levels of abdominal fat. Conversely, higher levels of muscular fitness were linked to a decreased risk of hypertension (Artero et al., 2013).
Finally, Kunnutsor et al. studied the impact of handgrip strength on cognitive impairment in a meta-analysis in 2022. The handgrip strength is established as a strong marker for muscular strength and physical fitness and a great tool for risk indicator for negative health outcome (Kunnutsor et al., 2022). The authors found evidence of association of higher handgrip strength level and lower cognitive complications (Kunnutsor et al., 2022). Furthermore, they highlighted underlying findings stipulating that muscle weakness and loss was associated with a lack vitamin D playing a role in the increase of chronic diseases and dementia (Kunnutsor et al., 2022).
In conclusion, a substantial body of evidence underscores the significant role of muscular strength and regular physical activity in improving health outcomes, including reductions in all-cause mortality, chronic disease prevention, and the mitigation of cardiovascular risk factors.
Author: Julien Bobet / Physiotherapist
