Can two hours of strength training weekly cut premature death risk?

Engaging in just two hours of strength training weekly can substantially lower the risk of dying prematurely, new research suggests. Decades of data indicate that consistent resistance or weight training significantly reduces the likelihood of death from heart disease and stroke. The benefits extend to a lower risk of death from neurological diseases as well.

Experts highlight this as further evidence that strength-based training can help prevent or delay ill health, thereby easing the burden on strained healthcare systems. While the advantages of aerobic exercises like jogging or swimming are well-established, the role of strength training in reducing mortality risk is becoming clearer.

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There are so many studies showing all the benefits of strength training – for cardiovascular health, muscles, bones, and mental health. I want to be able to travel the world when I'm 70, 80, or 90 and be able to pick up my grandkids and play with them. That level of independence is really important to me.

Researchers analyzed data from three studies involving over 147,000 individuals over 30 years. They found that those who consistently trained with weights for 90 minutes to two hours weekly reduced their risk of premature death from any cause by 13%. The risk of death from cardiovascular diseases dropped by 19%, and from neurological diseases by 27%.

The study, published in the British Journal of Sports Medicine, concluded that the lowest risks were observed in individuals who combined high levels of both aerobic activity and strength training. These highly active participants, dedicating many hours weekly to aerobic exercise, saw their risk of premature death from any cause reduced by up to 58%. However, the research also indicated that more than two hours of strength training per week did not yield additional significant benefits.

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When I train clients, especially women, I see the benefits that strength training brings to them daily.