The findings, based on long term data spanning up to 30 years and involving more than 147,000 adults, suggest that consistent resistance training can lower the risk of dying from major conditions including heart disease, stroke and neurological disorders.
Experts say the results add to mounting evidence that strength training can play a key role in improving long term health and supporting healthy ageing.
Clear link with lower mortality
Researchers found that people who engaged in between 90 and 119 minutes of weight training per week reduced their overall risk of death by 13%.
The benefits were even more pronounced for specific conditions. The risk of dying from cardiovascular disease, including heart attacks and strokes, was reduced by 19%, while deaths linked to neurological diseases such as dementia fell by 27%. However, the analysis also showed that exceeding two hours of strength training per week did not provide additional benefits, indicating a “sweet spot” in terms of weekly activity.
Best results when combined with cardio
The study confirmed that the greatest health benefits were observed among individuals who combined strength training with aerobic exercise such as running, cycling or swimming.
Among the most active participants, the risk of early death from any cause dropped significantly, highlighting the importance of a balanced exercise routine.
This finding builds on long standing evidence that aerobic exercise improves cardiovascular health, while strength training contributes additional benefits through muscle development and metabolic improvements.
Why strength training matters
Experts note that resistance training helps build and maintain muscle mass, which naturally declines with age and is linked to reduced mobility and higher health risks.
It also improves bone strength, supports better blood sugar control and can help reduce risk factors for chronic diseases, including heart disease and diabetes.
In addition, strength based exercise has been associated with improved balance, reduced risk of injury and better cognitive function, making it particularly important for maintaining independence in later life.
Growing interest in strength exercise
Weight training and resistance based workouts have grown in popularity in recent years, particularly among younger adults and women, as awareness of their broader health benefits increases.
Health professionals say this shift reflects a wider understanding that fitness is not only about cardiovascular endurance, but also about maintaining strength, mobility and overall physical resilience.
The message from researchers is clear. Even moderate amounts of regular strength training, when combined with other forms of exercise, can have a meaningful impact on long term health and life expectancy.
Source: BBC
