Strength Training May Lower Death Risk by 45%, Study Finds

Strength training combined with aerobic exercise may reduce the risk of death by up to 45%, according to a new study. Researchers analyzed data from over 147,000 adults and found that incorporating resistance training into weekly routines was linked to a lower risk of dying from major causes, including heart disease and neurological conditions [1].

The study, published in the British Journal of Sports Medicine, found that individuals who performed 90 to 119 minutes of resistance training weekly had a 13% lower risk of death from any cause compared to those who did no strength training. This group also saw a 19% reduction in cardiovascular disease mortality and a 27% decrease in neurological disease deaths, many of which were dementia-related [1].

The greatest benefits were observed when resistance training was paired with aerobic exercise. Adults who regularly engaged in both forms of exercise experienced up to a 45% lower risk of death than those with minimal aerobic activity and no resistance training. However, the study noted that benefits plateaued beyond approximately 120 minutes of resistance training per week [1].

Researchers followed participants for up to 30 years, tracking exercise habits over time to provide a comprehensive view of long-term behavior. While the findings suggest a strong connection between strength training and longevity, the study acknowledges limitations, including its reliance on self-reported exercise data and a participant pool primarily composed of white, middle-aged, and older health professionals, which may affect the generalizability of the results [1].

The study cannot definitively prove that weightlifting itself caused the increased longevity, only that a connection exists. Experts suggest resistance training helps preserve muscle mass and bone density, improves balance, and supports overall physical function, contributing to healthy aging and maintaining independence later in life [1].