A 30-year study found that 90 to 120 minutes of strength training weekly may link to a 13 percent lower risk of death from any cause, with added aerobic exercise enhancing the effect. The same amount of strength training cut cardiovascular death risk by 19 percent and neurological disease death risk by 27 percent, per results in the British Journal of Sports Medicine. No extra gains appeared past 120 minutes weekly. Researchers from Harvard University noted that while aerobic activity benefits are established, muscle-strengthening effects on mortality remain less clear. Moderate long-term resistance training correlated with reduced all-cause mortality, with risks leveling off above 120 minutes per week. Analysis drew on data from three cohorts, including the Health Professionals Follow-up Study from 1992 to 2022, tracking 147,374 participants where 35,798 deaths occurred. Three-quarters exceeded 150 minutes of moderate aerobic exercise weekly, equaling 7.5 MET hours. Resistance training of 90 to 119 minutes weekly yielded a 13 percent lower all-cause mortality risk, 19 percent lower cardiovascular risk, and 27 percent lower neurological risk after adjusting for aerobic levels. Aerobic activity above 7.5 MET hours linked to 26 to 43 percent lower death risk. The lowest risks appeared with high aerobic and strength levels combined, reaching 45 percent lower for 30 to 44 MET hours aerobic plus 60 to 119 minutes strength, and 53 to 58 percent lower above 45 MET hours aerobic regardless of strength training.
