Engaging in 90 minutes to two hours of weight training weekly can substantially reduce the risk of premature death, according to recent research. Regular resistance training—whether through lifting weights, resistance bands, or bodyweight exercises—was linked to a 13% decrease in the risk of dying early from any cause, and an impressive 19% reduction in deaths related to heart disease and stroke.
The study, published in the British Journal of Sports Medicine, followed 147,374 individuals over a period of up to 30 years. It found that strength training also cuts the risk of death from neurological diseases by 27%, even when factors like aerobic exercise are accounted for. This highlights the importance of combining both strength and aerobic exercises, such as cycling, jogging, and swimming, for optimal health benefits.
Interestingly, the research showed that exceeding two hours of strength training per week does not provide additional protective effects. The greatest reductions in early death occurred among those who maintained a balance of moderate to high aerobic activity and regular strength training, with some experiencing up to a 58% risk reduction.
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Current NHS guidelines recommend adults engage in strength activities targeting all major muscle groups at least twice a week, along with 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly. Examples of moderate activity include brisk walking at speeds of 4 mph or faster, cycling between 10-12 mph, and playing badminton. Vigorous activities encompass jogging at speeds of 6 mph or faster, hiking, fast cycling, basketball, and tennis.
Tom Burton, the strategic lead for health and wellbeing policy at Sport England, emphasized the benefits of strength-based activity for healthy aging. He noted that staying active helps prevent chronic illnesses, maintains mobility, and reduces strain on healthcare services. Sport England research reveals active lifestyles help avoid 3.3 million chronic illness cases annually and save £8 billion in healthcare costs. Promoting accessible physical activity remains essential to fostering healthier, happier communities.