Researchers from Harvard University followed 147,373 adults in the United States over a 30-year period to examine the impact of strength-training exercises on longevity.
The study found that people who spent around two hours per week performing strength-building activities had a 13% lower risk of death from any cause compared to those who did not engage in such exercises.
The health benefits were even more pronounced when researchers looked specifically at deaths linked to cardiovascular conditions.
According to the study, individuals who regularly participated in strength-training exercises experienced a 19% lower risk of dying from heart disease or stroke.
Lower risk of neurological diseases
The researchers also found that participants who engaged in activities such as weightlifting or resistance-band workouts had a 27% lower risk of death from neurological diseases.
Notably, these benefits remained significant even after accounting for other forms of physical activity, including aerobic exercise.
More exercise is not always better
While strength training offered substantial health benefits, researchers found that exercising beyond two hours per week did not provide additional reductions in mortality risk.
The findings suggest that moderate amounts of resistance training may be sufficient to achieve the greatest health gains.
The study, published in the British Journal of Sports Medicine, recommends combining strength-training exercises with aerobic activities to maximize health benefits and support a longer, healthier life.
Experts say the combination can improve cardiovascular fitness, muscle strength, and overall physical well-being.
Strength training key to healthy aging
Tom Burton, Strategic Lead for Health and Wellbeing Policy at Sport England, supported the findings, describing strength-based physical activity as a powerful tool for healthy aging.
He said such exercises can help prevent or delay poor health, maintain mobility and independence, and reduce pressure on healthcare systems.
According to Sport England research, maintaining an active lifestyle helps prevent around 3.3 million cases of chronic disease each year and saves approximately £8 billion annually in healthcare costs.
Burton said the organization's goal is to make physical activity accessible to everyone, emphasizing that active communities are healthier, happier, and more prosperous.
The UK's National Health Service (NHS) recommends that adults perform muscle-strengthening activities involving all major muscle groups on at least two days each week.
In addition, adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week.
