Study Finds 90-120 Minutes of Weekly Strength Training Cuts Early Death Risk by Up to 58%
Updated
Updated · The Jerusalem Post · Jul 1
Study Finds 90-120 Minutes of Weekly Strength Training Cuts Early Death Risk by Up to 58%
1 articles · Updated · The Jerusalem Post · Jul 1
Summary
147,374 adults tracked for more than 30 years saw the biggest gains when 90-120 minutes of weekly strength training was paired with high aerobic activity, cutting all-cause early death risk by up to 58%.
Strength training alone was also linked to lower mortality: all-cause death risk fell 13%, cardiovascular death 19%, and neurological death—including dementia—27% versus no regular resistance exercise.
Beyond two hours a week, researchers found no significant added benefit, suggesting moderate resistance training may capture most of the longevity gains.
Published in the British Journal of Sports Medicine, the study adds to evidence that strength work supports not just muscle and bone health but balance, independence, and healthy aging.
Is two hours of strength training the weekly sweet spot for a longer life?
How can 90 minutes of lifting per week help protect your brain from dementia?
Combining Strength and Aerobic Exercise: The Key to Lowering Early Death Risk, According to 2026 Study
Overview
A major 2026 study from Harvard, published in the British Journal of Sports Medicine, found that doing 90 to 120 minutes of strength training each week is strongly linked to a lower risk of early death from all causes, including heart disease, cancer, and neurological conditions. The research showed that combining strength training with aerobic exercise gives the best protection, highlighting the value of a balanced fitness routine. These findings suggest that regular, moderate strength training—especially when paired with cardio—can play a key role in living longer and healthier lives.