The Longevity Benefit Many Lifters Are Missing After 40

Strength training may be the hottest fitness trend among men over 40, but research suggests lifting weights alone isn't the most powerful exercise strategy for longevity.

A 2022 systematic review and meta-analysis published in the British Journal of Sports Medicine found that adults who combined muscle-strengthening exercise with aerobic activity had a 40% lower risk of death from any cause compared with those who did neither. Researchers also found significant reductions in cardiovascular disease and cancer mortality when both forms of exercise were included in a weekly routine.

That growing body of evidence may explain why more lifters are finding ways to sneak cardio into their strength workouts. In a recent report, experts interviewed by The New York Times said combining resistance training and aerobic exercise may deliver greater longevity benefits than either approach alone.

Why Lifting Weights Alone May Not Deliver Maximum Longevity

The recent surge in resistance training isn't just about building bigger muscles. According to Dr. Julia Iafrate, a sports medicine physician at NYU Langone Health, who spoke NYT, lifting helps preserve muscle mass, reduce the risk of falls, and support long-term independence. It can also help improve blood pressure, cholesterol levels, and overall metabolic health.

Dr. Christopher Tanayan, a sports cardiologist at Northwell Health, told NYT that resistance training may lower the risk of diabetes, heart attack, stroke, and certain cancers. On its own, strength exercise may reduce the risk of death from any cause by about 15 percent, according to Dr. Iafrate's comments to NYT. That's impressive. But experts say it's only part of the longevity equation.

Related: Lifting Weights Could Improve Your Mental Health, Research Suggests

The Hidden Reason Cardio Still Matters After 40

"You're leaving something on the table, in terms of longevity," Dr. Tanayan told The New York Times. According to Dr. Tanayan, aerobic exercise challenges the heart and blood vessels in ways that make them more efficient over time. As cardiovascular fitness improves, the body becomes better at delivering oxygen to muscles and organs, supporting nearly every system in the body.

Kate Baird, a clinical exercise physiologist at Hospital for Special Surgery in New York, offered a simple analogy in her interview with NYT. "It can look great on the outside," she said of the body, "but you can't forget that there's an engine inside." That engine matters. Aerobic exercise has consistently been linked to a lower risk of cardiovascular disease, the leading cause of death in the United States.

Perhaps most compelling, Dr. Iafrate told NYT that combining strength training and aerobic exercise may reduce all-cause mortality risk by more than 40 percent. That's "astronomical," she said. "No peptide is going to get that for you. No biohacking is going to get that for you."

How Men Over 40 Are Sneaking Cardio Into Their Routines

The good news is that cardio doesn't have to mean long runs or hours on a treadmill. Dr. Anne Brady, a professor of kinesiology at the University of North Carolina at Greensboro, told NYT that short bouts of aerobic exercise can be integrated directly into strength workouts.

For busy adults, that might mean performing a few minutes on a bike before lifting, alternating strength exercises with jump rope intervals, or reducing rest periods between sets. Brady also highlighted circuit training, which alternates between strength and aerobic exercises with minimal rest. According to her comments to The New York Times, this approach challenges the cardiovascular system more effectively than traditional lifting alone.

How to Get More Cardio Without Adding Another Workout

If you're already lifting consistently, experts say you don't need to choose between strength and cardio.

Try one of these simple strategies:

• Walk briskly for 10 to 15 minutes before lifting.
• Finish workouts with five minutes of jump rope, rowing, or high knees.
• Use circuit-style workouts with minimal rest between exercises.
• Add short "exercise bursts" throughout the day, such as stair climbing or fast-paced walking.
• Pick up your pace during daily walks to elevate your heart rate.

Bottom line: Strength training helps build the body, but cardio helps power the engine. According to experts interviewed by NYT, combining the two may be one of the most effective ways to improve longevity, heart health, and overall fitness as you age.

Related: I'm a Trainer: The Secret to Staying Powerful After 40 Isn't Lifting Heavier

This story was originally published by Men's Journal on Jun 8, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 8, 2026 at 4:42 PM.