A new study in the British Journal of Sports Medicine links about 90 to 120 minutes of strength training each week to a lower risk of death from any cause, with the biggest reductions seen when strength work is paired with aerobic exercise. The research also f
By the time the summer sun is high, many people are already thinking about whether their workout is “worth it” — and how to make it safer. Now, a new study is adding another reason to build strength work into the routine.
Researchers who published their findings in the British Journal of Sports Medicine on June 2 reported that about 90 to 120 minutes of strength training per week was associated with a 13% lower risk of death from any cause. The same weekly range was also linked to a 19% lower risk of dying from cardiovascular diseases and a 27% lower risk of dying from neurological diseases.
The study drew a clear boundary. After 120 minutes per week, the researchers reported no further benefit. That matters for anyone trying to decide how much effort to put in — because more is not automatically better.
Strength training, as the researchers defined it, meant exercises using weights or body weight, including press ups, squats and lunges. The benefits were also amplified when aerobic exercise was added, such as brisk walking, running, swimming and cycling. The lowest risk of early death was observed when participants did high levels of both strength and aerobic exercises.
The data came from 30 years of monitoring across three large study groups, totaling 147,374 participants, with an average starting age of 54. The long follow-up is part of what made the findings stand out — but the study’s design also limits what can be claimed.
The researchers described several limitations. They noted potential errors in self-reported data and that some strength training activities were excluded. They also emphasized that the research was observational, meaning it cannot prove direct cause and effect.
Still. the results offer a concrete target that fits into real life: a weekly block of strength training in the 90 to 120 minute range. paired with aerobic activity. was associated with lower mortality across multiple causes. The question now for readers is practical: how to translate those minutes into a routine they can sustain — especially when heat and fatigue make every workout feel harder.
strength training early death risk British Journal of Sports Medicine aerobic exercise cardiovascular disease neurological disease mortality exercise science