Spending between 90 and 120 minutes lifting weights every week can significantly reduce the risk of an early death, according to a new study from Harvard University. Researchers followed 147,373 people in the United States for 30 years and discovered that those who engaged in two hours of strength training per week were 13 percent less likely to die from any cause.
Heart Disease and Stroke Benefits
The protective effect was even more pronounced for cardiovascular health. The risk of dying from heart disease or a stroke dropped by 19 percent among those who regularly lifted weights. Additionally, participants who performed weight training or used resistance bands had a 27 percent lower risk of dying from neurological diseases, even after accounting for other activities like aerobic exercise.
Optimal Duration
Surprisingly, the study found that doing more than two hours of strength training per week did not provide any extra benefits. The findings, published in the British Journal of Sports Medicine, recommend combining aerobic and strength training for maximum longevity.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, emphasized the importance of strength-based activities. "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," he said.
Broader Health Impact
Sport England research shows that active lifestyles prevent 3.3 million cases of chronic illness per year and save the healthcare system £8 billion annually. "Our mission is to make physical activity accessible to all – it's the key to healthier, wealthier and happier communities," Burton added.
Current NHS guidelines recommend adults engage in strength activities targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days per week. They should also aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity weekly.
- Moderate activities: brisk walking (4 mph or faster), cycling at 10-12 mph, badminton
- Vigorous activities: hiking, jogging at 6 mph or faster, fast cycling, basketball, tennis
The study surveyed participants every two years on their time spent on strength training and aerobic exercise. Aerobic activities included brisk walking, running, jogging, swimming, cycling, tennis, and squash. Strength training encompassed exercises using weights or body weight, such as dumbbells, squats, and lunges.
The lowest risks were observed among those with both high aerobic activity and strength training levels, with risks dropping by up to 58 percent for the most active individuals.
