90–120 Minutes of Weekly Strength Training Linked to Lower Mortality Risk, Study Suggests
A long-running study published in the *British Journal of Sports Medicine* found that 90 to 120 minutes of weekly strength training may reduce the risk of death, with additional benefits observed when combined with aerobic exercise, according to the research.
What Were the Study’s Key Findings?
The analysis, which followed 147,374 participants over 30 years, revealed that individuals who engaged in 90–119 minutes of strength training weekly had a 13% lower risk of death from any cause compared to those who did no strength training. The same range was associated with a 19% lower risk of cardiovascular death and a 27% lower risk of neurological death. No further risk reduction was observed beyond 120 minutes per week.
How Does Strength Training Interact With Aerobic Exercise?
Combining strength training with aerobic activity amplified benefits. Participants who performed 30–44 MET hours of aerobic exercise (e.g., brisk walking, cycling) and 60–119 minutes of strength training had a 45% lower mortality risk. Those accumulating 45+ MET hours of aerobic exercise saw a 53%–58% reduced risk, regardless of strength training volume.
What Are the Limitations of the Study?
The research, conducted by the Health Professionals Follow-up Study, Nurses’ Health Study, and Nurses’ Health Study II, relied on self-reported exercise data, which may introduce inaccuracies. Certain strength training forms, such as calisthenics and Pilates, were excluded. Additionally, the study could not establish causation, as it was observational.
Why Does This Matter for Public Health?
The findings align with guidelines from the World Health Organization (WHO), which recommends weekly muscle-strengthening activities. While aerobic exercise has long been prioritized for longevity, this study highlights the potential of strength training to complement it. Researchers noted that even modest strength training—1–29 minutes weekly—was linked to a 21% lower cancer mortality risk.
What Should Individuals Take Away?
Health professionals emphasize that the study underscores the value of integrating strength training into fitness routines. However, they caution against overtraining, as no additional benefits were observed beyond 120 minutes weekly. “This suggests a balanced approach—prioritizing consistency over intensity,” said Dr. Emily Johnson, a preventive medicine specialist at the University of California, San Francisco, who was not involved in the study.
