Engaging in 90 minutes to two hours of weight training per week can reduce the risk of early death by 13%, according to a new study. The research, published in the British Journal of Sports Medicine, found that regular resistance training also lowers the risk of dying from heart disease and stroke by 19%.
The study, which followed nearly 150,000 participants for up to 30 years, revealed that those who lift weights or use resistance bands or bodyweight exercises have a 27% lower risk of dying from neurological disease. These benefits persist even when aerobic exercise is accounted for.
Researchers emphasize the importance of combining aerobic activities like cycling, jogging, and swimming with strength training. However, they caution that doing more than two hours of weight training per week does not yield additional benefits. The lowest risks of early death were observed in individuals who performed both high levels of aerobic exercise and strength training.
Current NHS guidelines recommend adults engage in strength activities targeting all major muscle groups at least two days per week, along with 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly. Examples of moderate activity include brisk walking or cycling at 10-12 mph, while vigorous activities include jogging or fast cycling.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, commented: “Strength-based physical activity is a powerful tool, particularly in support of healthy ageing – helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services.”
