A 30-year study found that 90–119 minutes of weekly strength training was associated with a 13% lower risk of death, highlighting the benefits of resistance exercise for healthy aging.
A new long-term study is adding to evidence that regular strength training may play an important role in healthy aging and longevity. Researchers found that adults who consistently performed around 90 to 119 minutes of resistance training per week had a 13% lower risk of death from any cause compared with people who reported no resistance training.
The findings, published in the British Journal of Sports Medicine, are based on data from 147,374 participants who were followed for as long as 30 years. During the study period, 35,798 participants died. Researchers analysed repeated information about resistance and aerobic activity to examine how different levels of exercise were associated with mortality.
Around Two Hours May Be a Useful Target
The study suggests that the potential benefits of resistance exercise were particularly strong in the 90–119-minute weekly range. Researchers did not find additional overall mortality benefits above approximately 120 minutes per week, indicating that more strength training is not necessarily better when the goal is longevity.
Importantly, the research does not establish that strength training directly causes people to live longer. It is an observational analysis, meaning the results show an association between exercise habits and health outcomes rather than proving cause and effect.
Heart and Brain Health Also Showed Benefits
The findings went beyond overall mortality. Participants completing 90–119 minutes of weekly resistance training had an estimated 19% lower risk of cardiovascular death and a 27% lower risk of death from neurological diseases, after accounting for aerobic activity.
These results add to the growing focus on resistance exercise as an important component of healthy aging. Strength workouts can help maintain muscle and physical function, while regular physical activity more broadly is associated with cardiovascular and metabolic health.
Combining Strength Training With Cardio May Be Better
One of the study’s most notable findings was that combining resistance training with adequate aerobic activity was associated with an even lower mortality risk. Participants who achieved higher levels of aerobic exercise alongside 60–119 minutes of weekly strength training had some of the lowest observed mortality risks.
This supports a balanced fitness strategy rather than relying exclusively on weight training or cardio.
For many adults, 90 minutes can be divided into three 30-minute strength sessions or shorter workouts spread across the week. Exercises can include squats, lunges, push-ups, rows, resistance-band movements and weightlifting, depending on fitness level and experience.
A Practical Fitness Message
The research offers encouraging news for people who find long gym sessions difficult to maintain. A consistent routine of roughly 90 minutes of strength training per week, combined with regular aerobic activity, may provide meaningful health benefits.
However, individual exercise needs vary according to age, fitness, injuries and existing health conditions. Beginners should gradually increase training volume and focus on proper technique and recovery.
The broader message is simple: strength training does not have to dominate your schedule to become an important part of a healthy lifestyle. Consistency, balanced exercise and long-term adherence may matter more than extreme workout routines.
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