The Surprising Truth About Bodybuilder Longevity
While general strength training is consistently linked to increased longevity and improved health, the reality for competitive bodybuilders is far more complex. The difference lies in the extreme and often unsustainable practices employed to achieve a competition-ready physique. This includes the use of performance-enhancing drugs (PEDs), extreme dieting, and intense training regimens that place significant stress on the body.
The Impact of Performance-Enhancing Drugs (PEDs)
Anabolic androgenic steroids (AAS) are commonly associated with competitive bodybuilding and have been extensively linked to serious health risks. Research has shown that AAS use can lead to adverse cardiovascular effects, including heart enlargement and dysfunction. A study comparing individuals who tested positive for AAS use with a control group found a three-fold higher mortality rate among the steroid users, highlighting the significant danger. Other health risks include potential liver damage, hyperlipidemia, and negative psychological effects. These factors contribute significantly to the reduced lifespan observed in some professional bodybuilders.
Comparing Mortality: Professional Bodybuilders vs. The General Population
Several studies have illuminated the higher mortality rates among competitive bodybuilders. One key finding, based on data from male bodybuilders competing between 1948 and 2014, revealed a 34% higher mortality rate compared to an age-matched male population. The average age of death in this particular study was only 47.7 years. More recent research corroborates these findings, with one study of over 20,000 competitors finding a significantly higher risk of sudden cardiac death, especially in professional athletes. The average age of death in this group was 45 years. These statistics challenge the notion that all forms of intense physical training are inherently healthy.
Beyond Steroids: The Lifestyle Factors
While PEDs are a major contributor, other lifestyle choices common in competitive bodybuilding also play a role in lifespan. These include:
- Extreme Weight Fluctuations: The 'bulk and cut' cycles, involving rapid weight gain and loss, can put immense strain on the cardiovascular system and kidneys.
- Intense Psychological Pressure: The constant pressure to maintain an extreme physique can lead to significant psychological stress, which may be a contributing factor to premature death.
- Other Substance Use: Some bodybuilders may engage in polypharmacy, using a variety of substances that compound health risks.
- Nutrient Deficiencies: Restrictive dieting, particularly during pre-competition phases, can lead to micronutrient deficiencies and poor hydration.
A Tale of Two Lifespans: Historical Perspective
Historical data helps illustrate how bodybuilding practices evolved and impacted longevity. A study called "The Golden Paradox" compared mortality trends across different eras of bodybuilding:
| Era | Time Period | Average Age of Death | Observations |
|---|---|---|---|
| Bronze Era | 1900-1930s | 74.8 years | Early practitioners, focused more on aesthetics and strength, showing notable durability. |
| Silver Era | 1940s-1960s | 80.2 years | Continued focus on natural training, leading to impressive lifespans. |
| Golden Era | 1970s-1990s | 68.6 years | Precipitous decline in longevity, coinciding with the rise of widespread PED use. |
This table demonstrates that the risks of premature death in bodybuilding are not inherent to the sport itself but are strongly correlated with modern, chemically-enhanced practices.
The Longevity Boost of Natural Strength Training
It is crucial to differentiate competitive bodybuilding from general strength training. Numerous studies show that regular, non-extreme weightlifting and resistance training offer significant longevity benefits. Harvard Health highlights that strength training alone is linked to a 9% to 22% lower risk of dying, and this benefit is even greater when combined with aerobic exercise. The Massachusetts General Hospital emphasizes that muscle mass is a strong predictor of longevity, even more so than BMI, and that preserving muscle through resistance training can prevent frailty and extend a healthy, independent life. These benefits, however, are reaped through balanced, sustainable practices, not extreme, high-risk behaviors.
How to Age Healthily with Strength Training
For those who enjoy strength training and want to ensure a long, healthy life, the approach is different from competitive bodybuilding. Here are some key strategies:
- Prioritize Balanced Nutrition: Focus on a nutrient-dense diet rich in lean protein, healthy fats (like omega-3s), whole grains, and a wide variety of fruits and vegetables. Avoid extreme or highly restrictive dieting.
- Incorporate Cardio: Combine weightlifting with regular aerobic exercise. This combination offers the greatest gains in longevity by improving heart health and overall fitness.
- Ensure Adequate Recovery: Rest days are essential for muscle repair and preventing over-stress on the body. Listening to your body is key to avoiding injury and burnout.
- Avoid PEDs: Steer clear of performance-enhancing drugs, which carry significant and often irreversible health risks that can shorten lifespan.
- Focus on Form over Weight: Practice proper form to prevent injury, which becomes more crucial as you age. Progressive overload can be achieved safely by gradually increasing resistance.
- Maintain Hydration: Water is vital for bodily functions, including muscle performance and recovery. Staying well-hydrated is a simple but critical health practice.
To learn more about the positive effects of combining strength and aerobic exercise for longevity, consult the British Journal of Sports Medicine's systematic review and meta-analysis of cohort studies, available via this link: British Journal of Sports Medicine.
Conclusion
The question of how many years do bodybuilders live has no single, simple answer. While competitive bodybuilders—especially those relying on PEDs—face significant health risks that can shorten their lives, the act of strength training itself is associated with a longer, healthier life. The difference lies in the approach: a balanced, sustainable fitness routine focused on overall health yields positive long-term results, while extreme, chemically-enhanced competitive practices carry substantial risks. By prioritizing health and adopting a sensible approach to training and nutrition, individuals can enjoy the benefits of strength training well into their later years.
