Don't Just Do Cardio: The Power of 90 Minutes of Strength Training Weekly for Longevity

For those aiming to live longer and healthier lives, a combination of strength training and aerobic exercise is proving to be more effective than focusing on just one. New research suggests that incorporating roughly 90 to 120 minutes of strength training weekly can substantially lower the risk of premature death.

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The answer lies in the role of muscles, particularly skeletal muscles trained through resistance exercise.

A comprehensive analysis of three studies, tracking nearly 150,000 nurses and healthcare professionals in the U.S. for up to 30 years, found that individuals engaging in this amount of strength training had a 13% lower risk of all-cause mortality compared to those who did not. The benefits were particularly pronounced for specific causes of death: a 19% reduction in deaths from cardiovascular diseases, including heart disease and stroke, and a 27% decrease in deaths from neurological diseases, such as dementia.

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Skeletal muscle is not just a tissue that enables movement, but also a highly metabolically active tissue.

However, the study also indicated that exceeding approximately two hours of strength training per week did not yield further reductions in mortality risk. While aerobic exercise alone showed greater individual efficacy, with recommended levels of moderate-intensity activity reducing premature death risk by 26-43%, the most significant protective effect was observed when strength training was combined with aerobic exercise. Individuals performing about 150 minutes of moderate aerobic activity weekly, supplemented by 1-2 hours of strength training, experienced up to a 45% reduction in premature death risk.

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Muscles are now seen not just as tissues that create movement, but as endocrine organs that influence overall health.

Experts explain that muscles, particularly skeletal muscles trained through resistance exercise, play a crucial metabolic role. They are primary sites for glucose uptake after meals, aiding in blood sugar regulation and potentially preventing type 2 diabetes, a major risk factor for early death. Muscles also function as endocrine organs, releasing hormones called myokines when they contract. These myokines help reduce chronic inflammation, which is linked to various diseases, and support numerous bodily functions, including cardiovascular health and neurological protection. Furthermore, muscle strength is a key indicator of overall health, predicting mortality risk more accurately than blood pressure and reducing the risk of falls, fractures, and frailty, thereby supporting independent living.

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Muscle strength is a key indicator of health status.