Strength training is no longer viewed as an exercise reserved for bodybuilders or fitness enthusiasts. A new long-term study suggests that incorporating resistance exercises into your weekly routine could significantly lower the risk of premature death and improve overall health as you age.
Researchers found that even a modest amount of strength training each week can provide meaningful health benefits, especially when combined with regular aerobic exercise.
30-Year Study Tracked Nearly 150,000 Adults
The findings come from an extensive analysis involving nearly 150,000 nurses and healthcare professionals in the United States. Researchers followed participants for as long as 30 years, collecting regular information about their physical activity habits.
Participants reported both aerobic activities, such as walking, cycling, swimming, and jogging, as well as strength-training exercises like weightlifting and resistance workouts.
During the study period, approximately 36,000 participants died, giving researchers valuable data to examine how different exercise habits influenced long-term survival.
How Much Strength Training Is Best?
The research identified an ideal amount of resistance training for maximizing health benefits.
People who completed 90 to 120 minutes of strength training each week experienced a 13% lower risk of dying from any cause compared to those who did not perform any resistance exercise.
The study also linked this level of strength training to lower mortality from several major diseases, including:
- 19% lower risk of death from cardiovascular diseases, including heart attacks and strokes.
- 27% lower risk of death from neurological conditions, such as dementia.
Interestingly, researchers found that exercising beyond two hours of strength training per week did not appear to provide additional longevity benefits.
Combining Strength and Cardio Delivers the Greatest Benefits
While strength training alone offered important health advantages, the most impressive results were seen among people who combined it with regular aerobic exercise.
Meeting the recommended 150 minutes of moderate aerobic activity per week was associated with a 26% to 43% lower risk of death.
When participants paired aerobic exercise with regular strength training, their overall risk of premature death dropped by around 45%, suggesting that the two forms of exercise complement each other for optimal health.
Researchers also observed an interesting pattern regarding cancer. A reduced risk of cancer-related death was linked only to lower amounts of strength training—less than one hour per week—rather than higher volumes.
Why Building Muscle Supports a Longer Life
The health benefits of strength training extend well beyond increasing muscle size.
Skeletal muscles play an essential role in regulating blood sugar by absorbing glucose after meals with the help of insulin. This process helps lower the risk of developing type 2 diabetes and supports healthy metabolism.
Muscles also produce signaling molecules called myokines, which help reduce chronic inflammation throughout the body. Persistent inflammation is associated with several serious conditions, including heart disease, diabetes, and certain cancers.
These beneficial compounds also influence the brain, blood vessels, fat tissue, and other organs, contributing to overall health and healthy aging.
Strength Training Benefits the Heart, Brain, and Bones
Regular resistance exercise has been linked to several additional health benefits, including:
- Lower blood pressure
- Improved flexibility of blood vessels
- Reduced risk of cardiovascular disease
- Better balance and physical function
- Lower risk of falls and fractures in older adults
- Greater independence with aging
- Potential protection against cognitive decline and dementia
Researchers also noted that grip strength, often considered a simple indicator of muscle health, has been shown in some studies to predict the risk of early death more accurately than blood pressure.
Study Limitations
Although the findings are encouraging, researchers caution that the study is observational, meaning it identifies associations rather than proving that strength training directly causes a longer life.
Physical activity levels were self-reported by participants, and other lifestyle habits may have influenced the results. However, the researchers adjusted their analysis for important factors such as smoking, diet, and aerobic exercise, making the findings more reliable.
The Bottom Line
The good news is that you don’t need to spend hours in the gym to enjoy the benefits of strength training.
Experts suggest that two moderate resistance-training sessions each week, totaling around 90 to 120 minutes, combined with regular aerobic exercise, may significantly improve long-term health and reduce the risk of premature death.
Even without access to gym equipment, bodyweight exercises, resistance bands, and simple home workouts can help build muscle strength and support a healthier, longer life.