90–120 Minutes of Weekly Strength Training Linked to Lower Risk of Death, 30-Year Study Finds

A long-term study spanning three decades has found that engaging in 90 to 120 minutes of strength training each week may significantly lower the risk of premature death. Researchers reported that this level of resistance training was associated with a 13% reduction in the risk of death from any cause.

Published in the British Journal of Sports Medicine, the study also revealed that individuals who performed 90–120 minutes of weekly strength training experienced a 19% lower risk of death from cardiovascular diseases and a 27% lower risk of death from neurological conditions. However, researchers observed that benefits did not increase further beyond 120 minutes of strength training per week.

The research team, which included scientists from Harvard University, examined data from three large participant groups, including the Health Professionals Follow-up Study conducted between 1992 and 2022. Among the 147,374 participants monitored over the study period, 35,798 deaths were recorded.

Researchers noted that while the positive impact of aerobic exercise on longevity is well established, the long-term effects of muscle-strengthening activities have remained less certain. Their findings suggest that moderate resistance training over an extended period contributes to lower mortality rates, with benefits reaching a plateau at around two hours per week.

The study also found that approximately 75% of participants exceeded the recommended 150 minutes of moderate-intensity aerobic activity weekly. Aerobic exercise alone was linked to a 26–43% reduction in overall mortality risk.

The greatest health benefits were seen among individuals who combined strength training with high levels of aerobic activity. Participants performing 30–44 MET hours of aerobic exercise weekly along with 60–119 minutes of strength training had a 45% lower risk of death. Those exceeding 45 MET hours of aerobic activity each week showed an even greater reduction in mortality risk, ranging from 53% to 58%, regardless of their strength-training levels.

The findings highlight the importance of combining resistance exercises with regular aerobic activity to maximize long-term health and longevity.

Source: PTI