New research suggests that spending around 90 minutes to two hours each week on weight or resistance training could significantly reduce the risk of early death.
According to BBC, findings drawn from decades of longitudinal studies indicate that consistent strength training may lower the likelihood of dying from conditions such as heart disease and stroke.
The data also points to a reduced risk of death from neurological illnesses, including dementia.
Health experts say the evidence further strengthens the case for incorporating resistance training into regular exercise routines, alongside aerobic activity, as a way to prevent or delay age-related decline and reduce pressure on healthcare systems.
Kate Hogarth, aged 28, says she already prioritises weight training, not just for its immediate benefits but also for long-term wellbeing.
“I want to be independent later in life.
“There’s so many studies out there which show all of the benefits from strength training, for your cardiovascular health, your muscles, your bones, your mental health.
“I want to be able to be travelling the world when I’m in my 70s, 80s, 90s and I want to be able to pick up my grandkids and play with them, and having that level of independence is really important.”
While the advantages of aerobic exercise such as running, cycling, and swimming are already well established, including reduced risks of cardiovascular disease, stroke, and type 2 diabetes, as well as improved mental wellbeing, the specific impact of strength training has been less clearly defined until recently.
That is now changing as more research emerges.
A review published in the British Journal of Sports Medicine analysed data from three long-term studies involving 147,374 men and women tracked over 30 years.
The analysis found that individuals who consistently engaged in 90 minutes to two hours of resistance training per week had a 13% lower risk of dying prematurely from any cause.
The risk of cardiovascular-related death, such as from heart attack or stroke, was reduced by 19%, while deaths linked to neurological conditions fell by 27%.
Researchers also observed that the greatest protective effect occurred among those combining regular aerobic exercise with strength training.
In highly active individuals doing substantial aerobic activity weekly, the risk of early death from any cause dropped by as much as 58%.
However, beyond two hours of weekly strength training, the study found no significant additional health benefits.
Bev Wilson, a personal trainer based in Harrogate, North Yorkshire, says she regularly witnesses the practical benefits of resistance training among her clients.
“When I train clients, especially female clients, I notice when they come to me they’re having problems with joint pain, or just lacking in energy, or metabolism, they’re putting on weight.
“And I find strength training really helps improve, manage their blood sugar levels, and it helps the joint pain, helps strengthen their bones.
“They feel much stronger, more vibrant, more energetic.”
She also believes the benefits extend beyond the body.
“As well as just feeling a lot more energetic and healthy, they find improvements in cognitive function.
“They can concentrate more at work and their memory is improved.”
Tom Burton, strategic lead for health and wellbeing policy at Sport England, emphasised the broader public health value of physical activity.
“Strength-based physical activity is a powerful tool, particularly in support of healthy ageing, helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services.”
