Engaging in 90 minutes to two hours of weight training each week can significantly lower the risk of premature death, according to recent research. Individuals who consistently perform resistance exercises such as weightlifting, resistance band workouts, or bodyweight training experience a 13% reduced risk of dying from any cause. Remarkably, their risk of death from cardiovascular conditions like heart disease and stroke drops by 19%.
Moreover, the study highlights a 27% decrease in mortality related to neurological diseases among those incorporating strength training into their routines—benefits that hold even when accounting for aerobic exercise. These findings underscore the importance of combining resistance training with aerobic activities like cycling, jogging, or swimming for optimal health benefits.
Interestingly, the study also notes that exceeding two hours of strength training weekly does not yield additional benefits. The greatest reduction in early death risk—up to 58%—was observed in individuals who engaged heavily in both aerobic and strength exercises.
Current NHS guidelines recommend adults perform strength training exercises targeting all major muscle groups (including legs, hips, back, chest, shoulders, arms, and abdomen) at least twice a week. Alongside this, adults should complete a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly.
Examples of moderate aerobic activities include brisk walking (4 mph or faster), cycling at 10–12 mph, or playing badminton. Vigorous activities include hiking, running at 6 mph or faster, fast cycling, basketball, and tennis.
This extensive study, published in the British Journal of Sports Medicine, followed 147,374 participants (31,540 men and 115,834 women) over a period of up to 30 years. Participants reported their weekly strength training and aerobic exercise habits every two years. Aerobic activities recorded ranged from brisk walking to squash, while strength training involved weightlifting and bodyweight exercises like squats and lunges.
Tom Burton, Strategic Lead for Health and Wellbeing Policy at Sport England, emphasized the importance of strength training: “Strength-based physical activity is a powerful tool, particularly in support of healthy ageing—helping prevent or delay poor health, maintaining mobility and independence, and easing pressures on overstretched health and care services.”
Burton added that active lifestyles prevent 3.3 million cases of chronic illness annually and save £8 billion each year for healthcare services. “Our mission is to make physical activity accessible to all—it’s the key to healthier, wealthier, and happier communities.”