- New research suggests doing 90 minutes to two hours of weight training each week may reduce the risk of early death.
- The study linked regular resistance training with lower risk of death from heart disease, stroke and neurological conditions such as dementia.
- The biggest benefits were seen in people who combined strength training with high levels of aerobic exercise.
Weight training may do more than build muscle.
New research suggests regular resistance training could help people live longer and reduce their risk of dying from major conditions such as heart disease, stroke and neurological disease.
Researchers analysed data from three long-running studies involving 147,374 men and women over 30 years.
They found that people who consistently did between 90 minutes and two hours of weight training each week had a 13% lower risk of premature death from any cause.
The risk of death from cardiovascular disease, including heart attack and stroke, was 19% lower.
The reduction was even greater for neurological disease, with the risk of death falling by 27%.
The findings add to growing evidence that strength training should not be seen as optional or only for people who want to build muscle.
It may be an important part of healthy ageing.
Aerobic exercise such as walking, running, cycling and swimming is already known to improve heart health, reduce type 2 diabetes risk and support mental wellbeing.
But this study suggests weight training brings its own benefits too.
The lowest risks were seen in people who combined strength training with high levels of aerobic activity.
Among the most active people, the risk of early death from any cause was up to 58% lower.
That does not mean people need to spend hours in the gym every day.
The study found that doing more than two hours of strength training a week did not seem to bring much extra benefit.
That is a useful message.
A couple of well-planned strength sessions each week may be enough to make a meaningful difference.
Resistance training can include lifting weights, using resistance bands, bodyweight exercises or gym machines.
For older adults, it can help preserve muscle, protect bones, support balance and maintain independence.
- Diabetes life expectancy
- Retatrutide may become the most powerful weight loss drug yet
- Going to the gym improves your mental health
That matters because losing strength with age is one of the main reasons people become frailer, less mobile and more dependent on care.
It may also help with blood sugar control, joint pain, energy levels and confidence.
The practical takeaway is simple.
Cardio still matters, but strength training deserves a regular place in the week too.
For many people, the goal is not just to live longer.
It is to stay strong enough to enjoy those later years properly.
