A major long-term study has found that just 90 minutes to two hours of weight training per week could substantially reduce the risk of premature death. The findings, published in the British Journal of Sports Medicine, show that regular resistance exercise is associated with lower mortality rates across numerous serious illnesses.
Key Findings on Mortality Reduction
Researchers discovered that individuals who regularly undertake strength-based workouts lower their overall risk of death by approximately 13%. The study demonstrated particularly significant benefits for certain conditions. Participants who performed regular resistance training were found to have a 19% reduced risk of dying from cardiovascular diseases, including heart disease and stroke. Even more remarkably, the data indicated a 27% decrease in deaths associated with neurological conditions. Researchers said these advantages persisted even after accounting for other types of physical activity.
Study Design and Participants
The investigation monitored 147,374 individuals over three decades. Of those, 115,834 were women and 31,540 were men. Participants reported their exercise routines through questionnaires issued every two years, detailing both strength-based and aerobic activity. Strength training included exercises such as weightlifting, resistance band work, and bodyweight movements like squats and lunges. Aerobic activity included walking, running, cycling, swimming, tennis, and squash. Scientists explained that this enabled them to assess the individual and combined impact of various forms of exercise.
Optimal Exercise Amounts
The research revealed that combining strength training with aerobic exercise delivered the greatest health advantages. Participants who kept up high levels of both types of activity experienced reductions in mortality risk of up to 58%. Nevertheless, scientists also pinpointed a clear ceiling, with no further benefit recorded beyond approximately two hours of weekly resistance training. They determined that the most effective approach is a well-rounded routine, rather than concentrating solely on one form of exercise.
Expert Recommendations
NHS guidelines recommend that adults perform strength exercises targeting all major muscle groups on at least two days per week. It also suggests at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous exercise, every week. Tom Burton, strategic lead for health and wellbeing policy at Sport England, said strength-based activity is crucial for healthy ageing. He stated: "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." According to Sport England research, active lifestyles help to prevent approximately 3.3 million cases of chronic illness annually, saving the healthcare system a substantial £6 billion.
