Strength training for 120 minutes a week is associated with a 13% lower risk of premature death and up to a 27% reduction in deaths from cardiovascular and neurological diseases, according to a 30-year study published in the British Journal of Sport Medicine.
- Overall Mortality: Strength training reduced the risk of premature death by 13%.
- Specific Diseases: Risk of death from cardiovascular and neurological conditions dropped by up to 27%.
- Recommended Duration: 120 minutes of strength activity per week.
- Optimal Approach: Combining strength training with aerobic exercise provides the greatest longevity benefits.
How Strength Training Affects Longevity
Research indicates that incorporating strength training into a weekly routine significantly lowers the probability of premature death. According to the study authors, the most substantial benefits are seen in the reduction of mortality related to neurological and cardiovascular diseases, where the risk decreased by as much as 27%.
The data suggests that the benefits are not limited to elite athletes or gym-goers. The reduction in risk is linked to consistent strength-based activity, which helps lower blood pressure and reduce overall body fat.
Which Exercises Provide the Most Benefit?
The research defines strength training broadly, encompassing both traditional weightlifting and exercises using one’s own body weight. According to the study, effective activities include:
- Weight training with dumbbells or machines.
- Push-ups.
- Squats.
- Lunges.
Why Combining Strength and Cardio Works Best
While strength training alone offers significant protection, the research highlights a powerful synergy when it is paired with aerobic activity. Aerobic exercises—such as brisk walking, running, swimming, or cycling—complement the benefits of strength training.
“No hay que elegir entre fuerza y resistencia” (One should not choose between strength and endurance).
According to the research, the “best recipe” for a longer life is a hybrid approach that does not force a choice between endurance and strength, but rather integrates both into a single health regimen.
Study Scope and Participant Data
The findings are based on a massive data set spanning 30 years of follow-up. The study tracked a total of 147,374 participants, with an initial average age of 54 years. This long-term perspective allowed researchers to observe the sustained impact of exercise habits on mortality rates across a large and diverse population.
