We Asked a Doctor if Resistance Bands or Weights Are Better for Longevity

Longevity doesn’t just mean living longer; it means living life well for longer. One way to ensure a good quality of life as you age is to engage in regular strength training.

Using free weights or machines at the gym is a popular approach to building muscle, but it can be inaccessible or intimidating for some people, especially those who have never tried strength training before. Resistance bands are a great alternative and are often more accessible. So we asked our chief medical officer, Sohaib Imtiaz, MD, what the best choice was in terms of longevity.

*This interview has been edited and condensed for clarity.

Q: Are resistance bands or weights better for longevity?

Imtiaz: Resistance bands and free weights produce comparable functional and strength gains in adults.

Training with resistance bands is more comprehensive for longevity. It promotes flexibility and mobility and is generally a more accessible form of strength training.

A meta-analysis found that, compared to free weights, training with resistance bands improved lean body mass, grip strength, leg strength, and walking speed in older women with sarcopenia or low muscle mass.

Resistance bands also have practical benefits because they are less expensive, portable, safer, and don’t require a lot of space. You can adjust the thickness of the resistance bands according to your needs and fitness level.

If you are older, frail, deconditioned or in rehab, groups are the best option. They are safe, good for balance and have a low risk of injury.

The biggest problem with resistance bands for longevity is that people cannot achieve sufficient muscle load with them.

Q: Are there any scenarios in which strength training is better?

Imtiaz: Strength training using dumbbells, barbells, and machines can be great for bone health and strength. With strength training, it’s easier to gradually stress your muscles, which is the main stimulus for bone mineral density.

Our bones are made up of bone-specific cells called osteoblasts and osteoclasts. Osteoblasts build bones and osteoclasts break them down. When you add heavy load to bones with weight training, it activates osteoblasts, leading to higher bone mineral density and stronger bones.

Strength training is especially important for women. As estrogen decreases, you experience more osteoclastic activity and less osteoblastic activity, and your bones become weaker.

Free weights are also better than resistance bands for building overall strength and preventing age-related muscle loss.

Meeting muscle-strengthening activity recommendations is associated with approximately 10% to 17% lower all-cause mortality, and higher muscle strength is independently associated with approximately 30% lower mortality. The more muscle mass you have, the healthier you are metabolically.

Q: How do you choose which one is best for you?

Imtiaz: The best choice for someone is the one they will make consistently and safely.

People with spinal degeneration or pre-existing injuries should opt for resistance band training because it is generally more controlled and less strenuous on their joints. Otherwise, strength training is a good option, as long as you use proper form to reduce the risk of injury.

Ultimately, the time spent in strength training matters more than the tool you use.

To reduce your mortality risk, a meta-analysis found that at least 60 minutes of total resistance exercise per week was associated with an approximately 27% reduction in mortality risk. After about 150 minutes of strength training per week, there are no additional longevity benefits.