Resistance training to maintain and improve lean body mass has the most benefits
Cardiovascular health benefits best from weight training; more than endurance cardiovscular
>They found that men with high grip strength had a decreased risk of mortality; 23 percent lower for every 1 standard deviation (15 kg) increase in grip strength.
>Women with higher grip strength had a 19 percent decreased risk of mortality for every 1 standard deviation (10 kg) increase in grip strength.
https://archive.is/PDuQR
>Researchers used to think that overweight elderly people had a higher risk of dying, but recent studies have shown that both overweight and underweight elderly people are more likely to die. More and more epidemiologists are therefore coming to the conclusion that it’s not bodyweight that determines how long you are likely to live, but lean body mass.
https://archive.is/sdYgw
>We have shown that using typical resistance machines—three days a week at a moderate intensity (65 percent of your 10-repetition maximum) for three sets and 10 repetitions can lead to heart benefits," says Collier. He also adds that one should complete reps at a slow rate to get the most effective workout from the equipment.
https://archive.is/2teqV