Strength training linked to lower mortality risk, study finds

A 30‑year observational study of 147,374 participants found that performing 90‑120 minutes of strength training per week was associated with a 13 % lower risk of all‑cause mortality, a 19 % reduction in cardiovascular deaths and a 27 % reduction in deaths from neurological diseases. The benefit plateaued at about 120 minutes per week, with no additional gains beyond that level. Researchers noted that the lowest mortality risk was observed when moderate‑to‑high aerobic activity was combined with regular resistance training, achieving up to a 45‑58 % overall risk reduction. "Using repeated measures of resistance training over up to 30 years of follow‑up, moderate long‑term resistance training was associated with lower all‑cause mortality," the authors wrote. Fitness expert Samuel Quinn advised older adults to start with a functional movement screen, use a bespoke program, keep exercises simple and begin with lighter loads to safely gain strength and improve quality of life.