90–120 Minutes Weekly Strength Training Could Reduce Death Risk

For years, health professionals have advised regular exercise to protect the heart and boost overall wellness. Activities like walking, biking, swimming, and jogging have been popular focus points because of their proven benefits.

Recently, a new study indicates that strength training is equally important, and even a modest amount each week can lead to significant health benefits.

The research, published in the British Journal of Sports Medicine, tracked over 147,000 adults for nearly thirty years. Scientists aimed to determine if strength training could influence overall mortality risk and specific causes like cardiovascular disease, cancer, and neurological conditions.

Strength training involves exercises that challenge muscles by making them work against resistance, including lifting weights, using gym machines, carrying heavy objects, or doing body-weight moves such as push-ups and squats. These workouts build muscle mass, enhance balance, and promote strong bones.

While many associate strength training with athletes or bodybuilders, experts increasingly recognize its importance across all age groups. Strong muscles help maintain mobility, reduce fall risk, and support independence as people age.

To analyze long-term effects, researchers examined data from three major health studies involving doctors, nurses, and other health professionals. Participants reported their exercise routines every two years.

The study involved a large sample—more than 147,000 men and women. Nearly half engaged in some form of strength training, with most also participating in aerobic activities.

Throughout the follow-up, about 36,000 participants passed away. Comparing exercise habits with health outcomes revealed several key insights.

The most notable finding was that strength training correlated with a lower risk of death. The greatest benefit was observed in individuals who performed roughly 90 to 120 minutes of strength training weekly. Within this range, participants faced a 13% reduction in all-cause mortality compared to those who did not engage in strength exercises.

Surprisingly, the data suggested that more isn’t always better. When weekly strength training exceeded 120 minutes, benefits plateaued rather than increased, implying that moderate, consistent effort may be most effective.

The study also looked at specific causes of death. Those doing around 90 to 119 minutes of strength training each week had a 19% lower risk of death from heart disease and a 27% lower risk of death from neurological issues.

With respect to cancer, the findings were a bit different. Lower amounts of strength training seemed linked to reduced cancer mortality, but larger amounts didn’t demonstrate the same pattern, indicating more research is needed to clarify this relationship.

Another critical insight was the benefit of combining strength training with aerobic exercises. Participants who regularly did both had the lowest overall risk of death, highlighting the advantage of a balanced workout routine.

This combination makes sense since aerobic activity improves cardiovascular health and endurance, while strength training preserves muscle mass and functional ability. Together, they offer a comprehensive approach to healthy aging.

These results are especially relevant as populations age globally. Maintaining muscle strength becomes vital later in life because muscle tends to decline naturally with age. Muscle loss can impair daily tasks and heighten fall and injury risks.

The researchers noted some limitations, such as reliance on self-reported exercise data, which might lead to inaccuracies. The study didn’t specify workout intensity or include all types of resistance training. Also, as an observational study, it doesn’t establish direct cause-and-effect relationships.

Nevertheless, the large sample size and lengthy follow-up make this one of the most comprehensive studies to date on strength training and longevity. The findings reinforce that muscle-strengthening activities should be integral to a healthy lifestyle rather than optional extras.

If muscle health matters to you, consider researching factors that cause muscle weakness in older adults and look into scientific advances aimed at reversing high blood sugar and muscle loss.

For more health tips, check out recent studies about simple, affordable ways to keep muscles strong, and learn which vegetables are vital for maintaining muscle power.

Source: Harvard T.H. Chan School of Public Health.