30-Year Study Links 90-119 Minutes of Strength Training to 13% Lower Death Risk
Updated
Updated · ZME Science · Jun 18
30-Year Study Links 90-119 Minutes of Strength Training to 13% Lower Death Risk
3 articles · Updated · ZME Science · Jun 18
Summary
147,374 adults tracked for up to 30 years saw the clearest benefit at 90-119 minutes of weekly strength training, with a 13% lower risk of death than people who did none.
That range was also tied to a 19% lower risk of cardiovascular death and a 27% lower risk of neurological death after researchers adjusted for lifestyle, health and aerobic activity.
Above 120 minutes a week, the study found no additional mortality benefit, suggesting gains from resistance exercise may plateau rather than keep rising.
Aerobic exercise still lowered death risk on its own, but people who paired high cardio activity with regular strength training had the lowest risks overall.
Published in the British Journal of Sports Medicine, the findings point to a practical target—roughly two short resistance sessions a week—for midlife and older adults.
How do free body-weight exercises at home compare to gym workouts for reducing mortality risk?
Can you gain the life-extending benefits of strength training without also adopting a high-protein diet?
If health benefits plateau at two hours weekly, why do many fitness plans demand more?
New 2026 Study Reveals Optimal Strength Training Dose: 1–2 Hours Weekly Slashes Mortality by 45%
Overview
A major new study published in June 2026 in the British Journal of Sports Medicine reveals that strength training can significantly extend lifespan and improve health. The research highlights a clear dose-response relationship, showing there is an optimal range of strength training for maximum benefit. Notably, even small amounts of resistance exercise—just 1 to 29 minutes per week—can lower the risk of cancer death by 21%, while 30 to 59 minutes weekly leads to an 18% reduction. These findings emphasize that consistent, moderate strength training is a powerful and accessible way to boost longevity and reduce disease risk.