A 30-year analysis suggests that doing about 90 to 120 minutes of strength training per week is associated with a lower risk of dying early. Researchers found that roughly 1.5 to 2 hours of weekly strength work was linked to reduced mortality from any cause and particularly lower risk of cardiovascular and neurological death, while doing more than 120 minutes offered no additional survival benefit.
Study overview
The research pooled data from three large long-term cohorts totaling 147,374 participants (about 31,540 men and 115,834 women) whose average age at baseline was 54. Participants reported their weekly time spent on strength training and aerobic activities every two years for up to three decades. Aerobic activities recorded included brisk walking, running or jogging, swimming, cycling, racket sports, strenuous outdoor work, and stair climbing. Strength training included use of weights and bodyweight exercises such as push-ups, lunges, and squats.
Over the follow-up period, 35,798 participants died. Compared with little or no strength training, engaging in 90–119 minutes per week was associated with a 13% lower risk of death from any cause. The same weekly amount was linked to a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological disease. The authors did not observe additional mortality benefits above 120 minutes per week. The study also noted a modestly lower risk of cancer at lower levels of strength training: a 9% reduction at 1–29 minutes per week and a 12% reduction at 30–59 minutes.
Limitations and interpretation
This was an observational study, so it cannot establish cause and effect. The researchers and outside experts pointed out several limitations: the physical activity data were self-reported; some strength-style activities such as certain calisthenics or Pilates may have been excluded; and details such as session duration and training intensity were not captured, which could influence outcomes. Despite these caveats, the results strengthen an existing body of evidence linking regular strength training with better long-term health.
Why strength training matters
Experts highlight that strength training complements aerobic exercise. Building and maintaining muscle mass improves metabolic health, helps control weight, and can lower cardiovascular risk. Additional benefits of regular resistance training include increased bone density and reduced risk of osteoporosis, better balance and functional ability, improvements in blood pressure and cholesterol, enhanced insulin sensitivity and reduced type 2 diabetes risk, improved body composition and lean mass, and positive effects on mental health and sleep.
Practical takeaways
For most people, aiming for about 90–120 minutes of strength training per week appears sufficient for mortality-related benefits. That can be broken into multiple short sessions across the week and can include bodyweight moves, free weights, or machines. If you are starting a new routine, check with your healthcare provider if you have health concerns, choose activities you enjoy so you are more likely to stick with them, and increase intensity and duration gradually to avoid injury and build confidence.
Bottom line
Adding regular strength training to your exercise routine offers a range of physical and metabolic benefits, and about 1.5 to 2 hours per week may be enough to lower the long-term risk of death. Even smaller amounts can be helpful, and consistency matters more than perfection.