TL;DR
A large-scale study indicates that doing 90 minutes to two hours of weight training weekly can lower the risk of premature death by up to 13%, with significant reductions in cardiovascular and neurological disease mortality. Experts suggest strength training is an effective way to improve long-term health.
Engaging in 90 minutes to two hours of weekly weight training can lower the risk of premature death by 13%, according to recent research analyzing data from over 147,000 individuals over 30 years. This adds to the evidence that strength-based exercise offers long-term health benefits, including reduced risks of heart disease, stroke, and neurological conditions.
The study, which examined data from three extensive research projects, found that individuals who consistently performed weight training within this timeframe experienced a 19% lower risk of death from cardiovascular diseases and a 27% reduction in mortality from neurological diseases such as dementia. The research also indicated that combining aerobic exercise with strength training maximized benefits, with some participants experiencing up to a 58% reduction in early death risk.
Researchers noted that exceeding two hours of weekly weight training did not significantly increase health benefits, suggesting a threshold effect. The findings are supported by health professionals who observe improvements in physical strength, joint health, mental clarity, and overall vitality among those who regularly lift weights. Experts emphasize that strength training can help prevent or delay health issues associated with aging, potentially easing pressures on healthcare systems.
Why It Matters
This research underscores the importance of including strength training in regular physical activity routines for long-term health. As the global population ages, such evidence supports policies promoting resistance exercises to improve independence and reduce healthcare burdens. For individuals, it highlights a practical way to enhance longevity and quality of life.
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Background
While aerobic exercise’s benefits for cardiovascular health are well established, the role of resistance training in reducing mortality has been less clear. This new study, analyzing decades of data, provides robust evidence that weight training can significantly influence lifespan. Prior research suggested benefits, but this is among the first to quantify the specific impact of weekly weight training on all-cause and cause-specific mortality.
“I want to be able to be traveling the world when I’m in my 70s, 80s, 90s and I want to be able to pick up my grandkids and play with them, and having that level of independence is really important.”
— Kate Hogarth, fitness enthusiast
“Strength-based physical activity is a powerful tool, particularly in support of healthy ageing – helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services.”
— Tom Burton, Sport England
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What Remains Unclear
While the study shows strong associations between weight training and reduced mortality, it remains unclear whether specific types or intensities of resistance exercises are more effective. Additionally, causality cannot be definitively established from observational data, and individual health conditions may influence outcomes.
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What’s Next
Researchers plan to investigate optimal training protocols and whether similar benefits are achievable through different forms of resistance exercises. Public health agencies may update guidelines to incorporate these findings, encouraging more widespread adoption of weight training routines.
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Key Questions
How much weight training should I do to see health benefits?
According to the study, engaging in 90 minutes to two hours of weight training weekly appears to offer significant health benefits. More than two hours per week did not show additional advantages.
Can weight training help prevent specific diseases?
Yes, the research suggests that regular resistance training can reduce the risk of death from cardiovascular and neurological diseases, including stroke, heart attack, and dementia.
Is weight training safe for older adults?
When properly supervised and tailored to individual health conditions, weight training is generally safe for older adults and can improve strength, balance, and independence.
Does weight training replace aerobic exercise?
No, the study indicates that combining aerobic and strength training yields the greatest benefits, with some individuals experiencing a substantial reduction in early death risk.
What types of weight training are most effective?
The research does not specify particular exercises; generally, resistance training involving major muscle groups, performed regularly, is recommended.
Source: BBC Health
