90-120 minutes of weekly strength training linked to longer life

Engaging in 90 to 120 minutes of weekly strength training, such as squats, push-ups, and weightlifting, is associated with a significantly lower risk of death from cardiovascular and neurological diseases. This finding comes from a comprehensive 30-year study published in the British Journal of Sport Medicine.

The research, which utilized data from 147,374 individuals, indicated that this amount of resistance exercise correlated with a 19% reduction in cardiovascular disease mortality and a 27% decrease in neurological disease mortality. The benefits plateaued beyond 120 minutes of weekly strength training, suggesting an optimal range for longevity.

While aerobic exercise is beneficial, the study found that its effects on mortality risk were amplified when combined with strength training. Participants who engaged in both high levels of aerobic activity and strength training experienced the lowest overall mortality risk, ranging from a 45% to 58% reduction.

Interestingly, the study observed a reduction in cancer risk only at lower durations of strength training: 1-29 minutes per week showed a 21% decrease, and 30-59 minutes per week showed an 18% decrease. The research, involving participants with an average age of 54 at the study's outset, highlights the crucial role of resistance exercise in promoting a longer, healthier life.