Strength Training Cuts Early‑Death Risk by About 13% with Two Hours Weekly

A large observational study of more than 147,000 U.S. adults followed for up to three decades found that doing 60 to 119 minutes of resistance exercise each week was linked to a roughly 13 % lower risk of death from any cause. The same analysis showed even larger reductions for cardiovascular‑related mortality (about 19 %) and neurological disease mortality (about 27 %).

The benefit plateaued after roughly two hours of strength training per week, with no additional mortality gain from higher volumes. Researchers noted that combining moderate resistance work with regular aerobic activity (walking, running, cycling) produced the greatest overall survival advantage. The findings support existing public‑health guidance that adults should include muscle‑strengthening activity on at least two days per week alongside at least 150 minutes of moderate aerobic exercise.

The study was published in the British Journal of Sports Medicine and was based on three long‑running U.S. health cohorts. Health authorities in the UK and Ireland have already incorporated similar recommendations into national advice.