Harvard study links weekly strength training to lower premature death risk

A large Harvard research project, published in the British Journal of Sports Medicine, tracked more than 147,000 U.S. adults for three decades. It found that performing 90 to 120 minutes of strength training each week reduced overall mortality by 13%, cardiovascular‑related deaths by 19%, and deaths from neurological diseases by 27%. The benefit plateaued at two hours per week, with no additional gains from longer sessions. Participants who combined strength work with aerobic activity achieved up to a 58% reduction in premature death risk. The study also noted that regular resistance exercise improves muscle mass and bone strength, helping to prevent falls and fractures in older adults.

The findings support public‑health recommendations for adults to engage in resistance exercises for major muscle groups at least twice a week, alongside the standard 150 minutes of moderate aerobic activity, as an accessible way to enhance longevity and overall health.