International research groups report that structured resistance training induces muscle protein synthesis, enhances metabolic and cardiovascular health, and modulates immune and hormonal functions. Through mechanical loading and cellular signaling pathways—including improved insulin sensitivity, mitochondrial biogenesis, and myokine secretion—strength training addresses sarcopenia and age-related comorbidities, thereby extending both lifespan and healthspan and reducing the risk of chronic diseases.

Key points

• Resistance training preserves muscle mass by stimulating protein synthesis via mTOR signaling and counteracting sarcopenia.
• Regular strength exercise enhances metabolic health through GLUT4 upregulation and mitochondrial biogenesis, improving insulin sensitivity.
• Mechanical stress from resistance exercise promotes osteoblast activity under Wolff’s Law, increasing bone density and reducing fracture risk.

Why it matters: By revealing how resistance exercise targets aging mechanisms, this insight offers a potent, accessible intervention to enhance longevity and reduce disease burden.