Smoking vs. Not Lifting Weights: Which is Worse for Your Health?
Everyone knows smoking is bad for your health. It is linked to cancer, heart disease, lung damage, and an overall shorter lifespan. The average smoker will lose 7 to 10 years of life because of the habit. But here is the shocking truth: research now shows that not lifting weights or living a sedentary lifestyle may be even worse for your long-term health and survival.
Maybe you’ve heard the phrase, “sitting is the new smoking”…
This isn’t hype. It comes down to a scientific concept called the hazard ratio. Understanding hazard ratios can help us see how different habits and conditions truly affect our chances of living longer or dying earlier.
What is a Hazard Ratio?
A hazard ratio is a number that tells us how much more or less likely you are to die from a certain cause or behavior compared to someone who doesn’t engage in it. It is a powerful tool used in research to measure risk.
- Smoking: Hazard ratio of 1.5 → 50% higher risk of death compared to non-smokers (PMID: 23343064, 27974034).
- High blood pressure: Hazard ratio of 1.25 → 25% higher risk of death (PMID: 33745522).
- Kidney failure: Hazard ratio of 2.7 → 170% higher risk of death (PMID: 18460664).
So far, no surprises. These conditions and behaviors are widely understood to be harmful. But what about things we tend to ignore, like not lifting weights, not building strength, or not moving enough throughout the day?
The Hidden Risk of Weakness and Inactivity
Research shows that being weak or sedentary has an even higher hazard ratio than smoking.
- Low strength: If you are in the bottom 20% of strength for your age and gender, your hazard ratio is 2.5 compared to someone in the top 20% (PMID: 39587152, 35838536). That is a 150% greater risk of early death.
- Low steps: If you average fewer than 3,000 steps per day, your hazard ratio is 3.0 compared to someone walking closer to 15,000 steps (PMID: 34417979). That equals a 200% higher risk of death.
To put it in perspective: not lifting weights or not walking enough can increase your risk of dying more than smoking a pack of cigarettes.
Cause for Concern?
We all know smoking is harmful because it has been the focus of decades of public health campaigns. But very little attention has been given to the risks of weakness and inactivity. When we think of strength training, we often imagine bodybuilders or athletes. In reality, strength is a fundamental health marker for everyone.
When you neglect lifting weights and strength training:
- Your bones weaken, raising the risk of osteoporosis and fractures.
- Your muscles fade, making you more vulnerable to falls and injuries.
- Your metabolism slows, increasing the risk of obesity, diabetes, and cardiovascular disease.
- Your body struggles to handle everyday tasks, from carrying groceries to climbing stairs.
And when you pair weakness with sedentary behavior, the risks multiply. Long hours of sitting, low step counts, and minimal physical activity all add up to shorter lifespans and poorer quality of life.
Strength Training as Medicine
Strength training is one of the most effective “medicines” you can give yourself. Unlike smoking, which accelerates disease, strength training builds resilience against it.
- Increases muscle mass and bone density
- Improves cardiovascular and metabolic health
- Boosts immune function and reduces inflammation
- Improves balance and reduces fall risk in older adults
- Supports mental health by lowering stress and anxiety
And perhaps most importantly, strength training reduces your overall hazard ratio, lowering the likelihood of dying early and increasing your odds of aging well.
Walking: The Overlooked Lifesaver
In addition to strength training, simply walking more can dramatically reduce your risk of early death. Studies show that hitting 10,000 to 15,000 steps per day places you in the lowest hazard categories, while falling under 3,000 steps per day triples your risk.
Walking is free, accessible, and one of the simplest ways to extend your life. Pairing walking with strength training creates a powerful combination for long-term health.
At APEX PWR, this is one of our to tips for nutrition and strength training clients alike, get more steps! Sure, one workout in the day is great, but more movement throughout the day is even better. Our nutritionist, Jennie Carolan, is an expert in helping people make gradual changes to their lifestyle, including with their step count and monitoring the trends weekly to yield a bigger result.
The Takeaway
Smoking is harmful. No one disputes that. But ignoring strength training and sitting all day may be even more dangerous. The science is clear:
- Lifting weights is not optional if you want to live longer and healthier.
- Walking daily is one of the most powerful ways to reduce your risk of death.
- Building strength and moving consistently is about more than aesthetics. It is about survival.
Stronger people live longer. And strength is a choice you can start building today.
Ready to Build Strength for Life?
At APEX PWR, we specialize in helping people move better, get stronger, and protect their long-term health. Whether it is personal training, physical therapy, or endurance testing, our science-driven programs are designed to keep you resilient for life.
📍 Serving Tigard, Beaverton, Lake Oswego, Hillsboro, and the greater Portland Metro.
👉 Start today at APEX PWR and explore our Physical Therapy Programs to learn how we can help you build strength and extend your healthspan.
👉 Nutrition could also be your starting point. We offer a range of nutrition programs with the 12 Week Challenge being the most popular.
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