Weekly 1-2 Hours of Strength Training Cuts Death Risk 45% When Paired With Aerobic Exercise
Updated
Updated · SciTechDaily · Jul 11
Weekly 1-2 Hours of Strength Training Cuts Death Risk 45% When Paired With Aerobic Exercise
3 articles · Updated · SciTechDaily · Jul 11
Summary
Around 90 to 120 minutes of weekly strength training, combined with at least 150 minutes of moderate aerobic activity, was linked to the lowest mortality risk in a study tracking nearly 150,000 U.S. adults.
That combination was associated with about a 45% lower risk of death, while strength training alone was tied to a 13% lower all-cause mortality risk versus doing none.
The strongest cause-specific links were a 19% lower risk of cardiovascular death and a 27% lower risk of death from neurological disease, mostly dementia; benefits did not keep rising beyond roughly two hours a week.
Researchers said muscle may help explain the pattern by improving blood-sugar control, lowering inflammation and supporting vascular health, though the observational study cannot prove weight training directly caused longer life.
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The Science of Strength: Achieving Maximum Mortality Reduction with 60 Minutes of Weekly Resistance Training
Overview
Recent research highlights that physical activity, especially strength training, plays a crucial role in reducing the risk of premature death. New findings published in 2026 reinforce the importance of maintaining muscle strength throughout life, which supports long-term health and survival. These insights, featured in the British Journal of Sports Medicine, add to the growing evidence that strength is key for healthy aging. People who do more strength training are often younger, have lower body weight, live healthier lifestyles, and also engage in more aerobic activities, showing that strength training is part of a broader approach to well-being.