For years, health experts have encouraged people to exercise regularly to protect their hearts and improve overall health. Walking, cycling, swimming, and jogging have traditionally received most of the attention because of their proven benefits.
However, a new study suggests that strength training deserves just as much recognition and that a surprisingly small amount each week may provide meaningful health rewards.
The study, published in the British Journal of Sports Medicine, followed more than 147,000 adults for up to three decades. Researchers wanted to find out whether strength training could influence the risk of death from all causes as well as specific diseases such as heart disease, cancer, and neurological conditions.
Strength training involves exercises that challenge muscles by making them work against resistance. This can include lifting weights, using machines at a gym, carrying heavy objects, or doing body-weight exercises such as push-ups and squats. These activities help build muscle strength, improve balance, and support healthy bones.
Although many people associate strength training with athletes or bodybuilders, experts increasingly recognize its importance for people of all ages. Strong muscles help people maintain mobility, prevent falls, and remain independent as they get older.
To explore the long-term effects of strength training, researchers used data collected from three major health studies involving doctors, nurses, and other health professionals. Participants regularly reported how much time they spent exercising every two years.
The study population was large, consisting of more than 147,000 men and women. Nearly half of the participants reported doing some form of strength training, while most also engaged in aerobic activities.
During the study period, almost 36,000 participants died. By comparing exercise habits with health outcomes, researchers identified several important trends.
The first major finding was that strength training was linked to lower mortality risk. The greatest benefit appeared among people who performed about 90 to 120 minutes of strength training each week. Within this range, participants experienced a 13 percent lower risk of death from any cause compared with people who did not perform strength training.
The researchers were surprised to find that more was not necessarily better. Once weekly strength training exceeded 120 minutes, the benefits appeared to level off rather than continue increasing. This suggests that moderate and consistent training may be more important than spending many hours in the gym.
The study also examined specific causes of death. Participants who completed around 90 to 119 minutes of strength training each week had a 19 percent lower risk of dying from cardiovascular disease and a 27 percent lower risk of dying from neurological diseases.
When the researchers looked at cancer deaths, the results were slightly different. Lower amounts of strength training appeared to be associated with reduced cancer mortality, while larger amounts did not show the same clear pattern. More research will be needed to understand why.
One of the most important findings involved combining exercise types. Strength training alone provided benefits, but the strongest protection occurred when people combined it with aerobic activities. Those who regularly performed both forms of exercise had the lowest overall risk of death.
This makes sense because different forms of exercise affect the body in different ways. Aerobic exercise improves cardiovascular fitness and endurance, while strength training helps maintain muscle mass and physical function. Together, they provide a more complete approach to healthy aging.
The findings are especially relevant as populations around the world continue to age. Maintaining muscle strength becomes increasingly important later in life because muscle naturally declines with age. Reduced muscle strength can make everyday tasks more difficult and increase the risk of falls, injuries, and disability.
The researchers acknowledged several limitations. The exercise information was self-reported, which means some participants may have overestimated or underestimated their activity levels.
The study also did not include detailed information about workout intensity or every type of strength-related activity. Furthermore, observational studies cannot prove that one factor directly causes another.
Nevertheless, the large number of participants and the exceptionally long follow-up period make this one of the most informative studies on strength training and longevity. The findings add to growing evidence that muscle-strengthening activities should be viewed as an essential part of a healthy lifestyle rather than an optional extra.
If you care about muscle, please read studies about factors that can cause muscle weakness in older people, and scientists find a way to reverse high blood sugar and muscle loss.
For more health information, please see recent studies about an easy, cheap way to maintain muscles, and results showing these vegetables essential for your muscle strength.
Source: Harvard T.H. Chan School of Public Health.
