Scientists followed more than 147,000 adults for up to 30 years. They wanted to know how much strength training – using weights or body‑weight moves – helps people live longer.
What the study found
The sweet spot was 90 to 120 minutes of strength work each week. People in this range lived about 13% longer than those who never lifted weights. Going beyond 120 minutes did not add extra benefit.
When the same participants also did regular cardio (walking, running, swimming, cycling, etc.), the advantage grew. The best results came from doing both: 30‑44 MET‑hours of cardio plus 60‑119 minutes of strength training lowered death risk by roughly 45%.
Benefits for specific illnesses
In the 90‑119 minute range, the risk of dying from heart disease dropped 19% and the risk from brain‑related diseases fell 27%.
Even a tiny amount of strength work helped with cancer. Just 1‑29 minutes per week cut cancer‑related deaths by 21%.
How the data were gathered
Every two years, participants reported the time they spent on cardio and strength activities. The group included 31,540 men and 115,834 women, with an average age of 54 at the start.
Most (74%) already met the guideline of 150 minutes of moderate cardio each week. About half (46%) did some strength training.
Why the numbers matter
Strength work builds muscle, improves bone health, and supports metabolism. When combined with cardio, it also boosts heart health and brain function.
Things to keep in mind
This was an observational study, so it can’t prove cause and effect. Participants self‑reported their exercise, which might be a little off. The research didn’t count all types of strength work, such as Pilates or calisthenics, and it didn’t track workout intensity.
Still, the pattern is clear: regular, moderate strength training—especially alongside cardio—helps lower the chances of early death.
Takeaway
Aim for about 90 minutes of strength training each week. Add a good amount of cardio, and you could significantly boost your chances of a longer, healthier life.