Study Links 90-120 Minutes of Weekly Strength Training to 13% Lower Death Risk

Q: Is more than two hours of weekly strength training a waste of time for longevity?

No—for longevity, more than two hours of weekly strength training does not appear to add extra benefit, but it is not necessarily a waste of time if you have other goals. The strongest evidence comes from a large observational study published June 12, 2026, in the British Journal of Sports Medicine. Researchers followed more than 147,000 adults for up to 30 years and found that 90 to 120 minutes of strength training per week was linked to the best survival outcomes. In that range, participants had a 13% lower risk of death from any cause, a 19% lower risk of death from cardiovascular disease, and a 27% lower risk of death from neurological disease. Beyond 120 minutes a week, the study found no further reduction in overall, cardiovascular, or neurological mortality. That suggests a plateau rather than a continued payoff for lifespan. For cancer mortality, the benefit appeared at even lower amounts, with 1 to 59 minutes per week associated with lower risk. The biggest gains came when strength training was paired with aerobic exercise. People who did both at high levels had the lowest mortality risk, with some groups showing a 45% to 58% lower risk of death. The caveat is that this was observational research based on self-reported exercise, so it cannot prove cause and effect. Still, the size and length of the study make the message fairly clear: if your goal is longevity, aim for roughly 90 to 120 minutes of strength training a week and combine it with regular aerobic activity.

3 articles · Updated · ScienceDaily · Jun 15

90-119 minutes of weekly strength training was tied to a 13% lower risk of death from any cause in a 30-year study of 147,374 adults.
That range was also associated with a 19% lower risk of cardiovascular death and a 27% lower risk of neurological death, with no added overall benefit above 120 minutes a week.
Combined exercise delivered the strongest results: people logging 30-44 MET hours of aerobic activity plus 60-119 minutes of strength work had a 45% lower death risk.
At 45+ MET hours of aerobic exercise, mortality risk was 53%-58% lower regardless of strength-training time, reinforcing evidence that cardio drives large gains while weights add benefit.
Researchers said the findings come from observational, self-reported data, so the study cannot prove causation or measure the effects of workout intensity or some training types.

Sources

ScienceDaily1d ago

Scientists: 90-120 Minutes Weekly Strength Training Lowers Mortality Risk

YouTube1d ago

The Exact Amount of Strength Training That Helps You Live Longer - YouTube

threads.com1d ago

New in the British Journal of Sports Medicine: 90-119 minutes a week of resistance training is associated with a 13% lower risk of dying from any cause -- and 27% lower neurological disease mortality. (1/4)

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How can combining two types of exercise cut your mortality risk by over 50 percent?

Is more than two hours of weekly strength training a waste of time for longevity?

How Much Strength Training Extends Your Life? Latest Study Pinpoints the Sweet Spot for Longevity

Overview

A major new study published in the British Journal of Sports Medicine highlights the powerful impact of strength training on longevity. Researchers found that regularly performing resistance exercises can significantly lower the risk of death from all causes, especially when combined with aerobic activity. The study focused on finding the optimal amount of strength training for the best health benefits, showing that both the amount and combination with aerobic exercise matter. This research underscores that adding strength training to your routine, alongside aerobic workouts, is a key strategy for living a longer and healthier life.

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