Strength training 90‑120 minutes weekly linked to lower mortality

A 30‑year longitudinal study following 147,000 participants found that performing 90–120 minutes of resistance training each week is associated with a substantial reduction in all‑cause mortality. Participants who met this threshold had a 22 % lower risk of death overall, a 31 % lower risk of cardiovascular death and a 27 % lower risk of death from neurological diseases. The benefit was strongest when strength training was combined with aerobic activity. No additional mortality reduction was observed for training exceeding 120 minutes per week.

The research, reported in the British Journal of Sports Medicine and JAMA, involved men and women with an average baseline age of 54. Dr. Emily Torres of UCSF said, “This study provides concrete parameters for exercise prescription.” Dr. Rajiv Patel added, “The synergy between resistance and aerobic training creates a dual protective effect.” The findings have prompted revisions to the American College of Sports Medicine guidelines, which now recommend 90–120 minutes of weekly strength training for adults over 40.

Public‑health officials note the potential for considerable health‑care cost savings if these activity levels are widely adopted, and clinicians are beginning to incorporate structured resistance programs into preventive‑care protocols.