If you've ever started a new exercise routine, you'll know the feeling: the satisfaction of moving your body, the challenge of pushing your limits, and sometimes, the soreness that follows. As a GP I regularly tell my patients that whether you're lifting weights, running, cycling or simply staying active, exercise is one of the most powerful investments you can make in your long-term health.
And now, new research is giving us yet another reason to prioritise strength training.
A major 30-year study published in the British Journal of Sports Medicine involving more than 147,374 men and women found that people who consistently performed 90 to 120 minutes of strength training each week had a 13% lower risk of premature death from any cause compared to those who did no strength training. The same amount of weekly resistance exercise was also associated with a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological conditions such as dementia. The greatest benefits were seen when strength training was combined with regular aerobic exercise. Among the most active people, who were doing many hours of aerobic exercise each week, the risk of an early death rom any cause fell by up to 58% which is astounding!
The message is clear: building and maintaining muscle isn't just about looking stronger.. It's about supporting a longer, healthier life.
Where Does Collagen Fit In?
While muscle often gets the spotlight when it comes to exercise, it isn't working alone. Every movement you make relies on a network of connective tissues, including tendons, ligaments, cartilage, bones and fascia. These structures are rich in collagen, the body's most abundant protein.
No as my partner’s say – my favourite line…Collagen is like the scaffolding of your body. It provides strength, flexibility and resilience to the tissues that support movement and absorbs the stresses of daily activity and exercise.
As we age, our natural collagen production declines as early as 25 years of age. This can affect joint comfort, recovery, mobility and overall physical performance. That's why supporting collagen levels becomes increasingly important, especially for active adults.
Collagen and Exercise Performance
Strength training creates a stimulus for the body to adapt. Muscles become stronger, bones become denser and connective tissues remodel to better handle future demands.
Collagen provides key amino acids, including glycine, proline and hydroxyproline, which are important building blocks for connective tissue health. By supporting the structures that help muscles generate force and transfer power, collagen can play a valuable role in an active lifestyle.
For people who enjoy resistance training, running, fitness classes or recreational sport, healthy connective tissues are essential for staying consistent and performing at your best.
Supporting Recovery
Recovery is where progress happens.
After exercise, the body enters a repair and rebuilding phase. During this time, tissues adapt to the training stress they have experienced. While protein is widely recognised for supporting muscle recovery, collagen in particular, may help support the recovery of connective tissues that are often overlooked.
Maintaining healthy tendons, ligaments and joints can be particularly important for those who train regularly, as these structures are subjected to repeated loading and strain.
By supporting the body's natural collagen matrix, collagen supplementation can become part of a broader recovery strategy that also includes adequate protein intake, hydration, sleep and balanced nutrition.
Healthy Ageing Starts with Movement
One of the most encouraging findings from the latest research is that you don't need to spend hours in the gym every day to see meaningful benefits.
Just 90 to 120 minutes of strength training per week, around 15 minutes a day or two to three focused sessions each week, was associated with significant reductions in mortality risk- great news for all us with busy lives!
Staying active helps preserve muscle mass, maintain balance, support bone health and protect independence as we age. Collagen complements these efforts by helping to support the connective tissues that make movement possible.
The Bottom Line
Exercise remains one of the most powerful tools we have for improving health and longevity. New research shows that regular strength training can significantly reduce the risk of premature death, while also supporting heart and brain health.
At GEN Collagen, we believe that movement and recovery go hand in hand. By supporting the health of your joints, tendons, ligaments and connective tissues, collagen can help you stay active, recover well and continue doing the activities you love for years to come.
Because staying active isn't just about adding years to your life, it's about adding life to your years.
Dr B is a practising GP with a special interest in preventative health and lifestyle medicine