A new analysis of data from 147,374 health professionals, published in the British Journal of Sports Medicine in June 2026, reveals that 90 to 119 minutes of strength training per week is associated with a 13% lower risk of all-cause mortality. The study, which followed participants for up to 30 years, indicates that combining this resistance work with regular aerobic activity provides the greatest longevity benefit, reducing mortality risk by up to 45%.
The Strength Training ‘Sweet Spot’
Chan School of Public Health, alongside colleagues in South Korea, Brazil, and Chile, identified a clear plateau in the benefits of weightlifting. While increasing strength training time from zero toward two hours per week yields significant health improvements, the data shows that exceeding 120 minutes per week offers no further reduction in mortality risk.
According to the study, hitting the 90-to-119-minute mark is linked to a 19% lower risk of dying from cardiovascular disease and a 27% lower risk of dying from neurological conditions, such as Alzheimer’s. The study tracked participants from three major cohorts: the Health Professionals Follow-Up Study, the Nurses’ Health Study, and the Nurses’ Health Study II.
Aerobic Exercise and Muscle Health
While resistance training offers specific protections, it works most effectively when paired with aerobic exercise. The research indicates that aerobic activity—such as walking, cycling, or swimming—remains the primary driver for lowering death risk. However, those who combined 30 to 44 metabolic equivalent of task (MET) hours of aerobic exercise with one to two hours of strength training saw the lowest mortality risk overall.
Muscle is a metabolically active organ that mops up around 80% of blood glucose after a meal, helping the body manage blood sugar levels and protect against type 2 diabetes. Beyond glucose regulation, muscle contractions release signaling proteins called myokines. These messengers communicate with the liver, brain, and blood vessels to dampen chronic, low-grade inflammation. This systemic response helps explain why building skeletal muscle provides benefits that extend far beyond physical appearance.
Why Strength Predicts Longevity
Strength is a reliable barometer of overall health. Research has shown that grip strength can be a more accurate predictor of early mortality risk than blood pressure. Stronger muscles contribute to better balance and mobility, which reduces the frequency of falls and fractures in later life.
The link to neurological health is also gaining attention. By improving blood vessel flexibility and managing systemic inflammation, resistance training may protect the brain from the same vascular issues that contribute to dementia.
Important Limitations
Because this research was observational, it demonstrates a strong association rather than direct causation. Researchers could not assign exercise programs, meaning participants’ habits were self-reported. Additionally, the study excluded specific activities like Pilates or calisthenics from its definition of strength training. While the researchers adjusted for factors like smoking and diet, the results reflect the lifestyle patterns of health professionals rather than a clinical trial.
Frequently Asked Questions
Do I need a gym membership to see these benefits?
No. The study suggests that working all major muscle groups for two short sessions a week is sufficient. You do not need heavy barbells to achieve the 90-to-120-minute weekly target.
Is there a benefit to lifting weights for more than two hours?
The data indicates a plateau. The researchers found no meaningful added reduction in mortality risk for individuals who performed more than 120 minutes of strength training per week.
Does strength training help with cancer risk?
The study found that smaller amounts of strength training—specifically under one hour per week—were linked to a lower risk of cancer-related deaths.
How does aerobic exercise compare to strength training?
Both are beneficial, but the study notes that aerobic activity conferred a greater overall benefit. The lowest mortality risk was found in participants who successfully combined both forms of exercise.
Are you hitting the two-hour mark each week? Share your favorite strength-training routine in the comments below, or explore our archives for more evidence-based tips on healthy aging.
Keep reading