Strength Training Linked to Longer Life and Lower Disease Risk

A large longitudinal study of 147,374 volunteers followed for up to three decades found that performing 1.5–2 hours of strength training each week reduced overall mortality risk by 13%. The reduction was driven by a 19% lower chance of death from cardiovascular causes and a 27% lower chance of death from neurodegenerative diseases such as dementia. Adding aerobic activity further amplified the benefit, with participants who combined strength work with regular walking, cycling or swimming seeing a 26%‑43% lower risk of death. The researchers also reported a modest decrease in cancer mortality—9% for less than 30 minutes of weight work per week and 12% for 30–59 minutes. The study, published in the British Journal of Sports Medicine, attributes these effects to skeletal muscle’s role in glucose metabolism and the release of myokines that curb chronic inflammation and support heart, liver, vascular and brain health. No additional advantage was seen beyond roughly two hours of weekly strength exercise.