Could lifting weights actually help you live longer?

Regular weight training for just 90 minutes to two hours per week can substantially lower the risk of dying prematurely, new research suggests. The findings, based on data spanning decades, indicate that consistent resistance training offers significant protection against death from cardiovascular diseases like heart attacks and strokes.

Beyond heart health, the study highlights benefits for neurological conditions. Researchers observed a notable reduction in the risk of death from neurological diseases, such as dementia, with consistent weight training. Experts believe this provides further evidence that strength-based training is crucial for preventing or delaying poor health outcomes, potentially easing the burden on healthcare systems.

The research analyzed data from over 147,000 individuals over 30 years. Those who consistently engaged in 90 minutes to two hours of weight training weekly saw a 13% reduction in the risk of death from any cause. The risk of dying from cardiovascular disease decreased by 19%, and for neurological diseases, the reduction was even more pronounced at 27%.

Interestingly, the study found that exceeding two hours of strength training per week did not yield additional benefits. The lowest risks of early death were observed in individuals who combined high levels of both aerobic exercise and strength training. Among this highly active group, the risk of dying prematurely from any cause fell by as much as 58%.