Study Links 90-120 Minutes of Weekly Strength Training to 13% Lower Death Risk
Updated
Updated · ScienceDaily · Jun 12
Study Links 90-120 Minutes of Weekly Strength Training to 13% Lower Death Risk
3 articles · Updated · ScienceDaily · Jun 12
Summary
90-119 minutes of weekly strength training was tied to a 13% lower risk of death from any cause in a 147,374-person study followed for up to 30 years.
That range also correlated with a 19% lower risk of cardiovascular death and a 27% lower risk of neurological death, while benefits did not increase above 120 minutes a week.
Combined exercise delivered the strongest results: people doing 30-44 MET hours of aerobic activity plus 60-119 minutes of strength work had a 45% lower mortality risk, rising to 53%-58% at 45+ MET hours.
Cancer-related gains appeared at lower doses, with 1-29 minutes of weekly strength training linked to a 21% lower cancer death risk and 30-59 minutes linked to an 18% reduction.
The BMJ Sports Medicine study was observational and relied on self-reported exercise, so it shows association rather than proof that strength training directly extends life.
If 90 minutes of strength training is key to a longer life, why does doing more offer no extra benefit?
This study reveals the ideal workout for longevity, so why do only one in ten adults actually follow it?
90–120 Minutes of Strength Training Weekly Linked to Longer Life: New Research Reveals Optimal Dose for Longevity
Overview
Recent scientific advancements highlight the powerful link between strength training and longevity. A major new study published in June 2026 shows that different amounts of resistance training can directly impact mortality rates. The research found a clear dose-response relationship: consistent strength training lowers the risk of dying from any cause, as well as from specific diseases. While any amount of strength training is helpful, the study identified 90–120 minutes per week as the optimal range for maximizing health and longevity benefits. Dedicating this manageable amount of time each week to resistance exercises can significantly improve overall well-being and lifespan.