CATEGORY: EXERCISE & MOVEMENT
When it comes to lifting weights for a longer life, more is not always better. A large study that followed nearly 150,000 adults for up to 30 years found that roughly 90 to 120 minutes of strength training per week was the sweet spot for lowering the risk of death — and that pushing beyond about two hours a week added no further benefit.1
What the Researchers Did
Investigators at Harvard pooled data from three long-running studies of doctors and nurses, tracking how much resistance training (using weights or your own bodyweight) people did and recording deaths over the decades. Because this is an observational study — meaning it followed people’s habits rather than assigning them to exercise — it can show a strong link but cannot prove that strength training alone causes longer life. Still, the size and length of the study make the pattern compelling.1
Where the Benefit Peaks
Compared with doing no strength training, about 90 to 119 minutes per week was tied to a 13 percent lower risk of dying from any cause, a 19 percent lower risk of dying from cardiovascular (heart and blood vessel) disease, and a 27 percent lower risk of dying from neurological disease, such as dementia. Above 120 minutes a week, the risk did not drop any further — the benefit simply leveled off. That is genuinely good news: you do not need to live in the gym to capture the payoff.
An Interesting Wrinkle on Cancer
For cancer deaths specifically, the lower risk showed up only at smaller amounts of strength training — roughly 1 to 60 minutes a week — and not at higher volumes. The researchers aren’t certain why, but it is a reminder that the ideal “dose” can differ depending on which health outcome you are looking at.
Strength Plus Cardio Is the Real Winner
The lowest death risk of all belonged to people who combined strength training with plenty of aerobic exercise like brisk walking, cycling, or swimming. Each type of exercise contributes something different — aerobic activity supports the heart and circulation, while strength training builds muscle, supports metabolism, and may protect the brain — so doing both gives you the most complete protection.
Key Takeaways
- About 90 to 120 minutes of strength training per week — for example, three 30-to-40-minute sessions using weights, machines, or bodyweight — was the range linked to the lowest death risk.
- Beyond roughly two hours a week, the longevity benefit flattened out — more was not linked to further gains.
- Combining strength work with regular aerobic exercise was linked to the largest reduction in death risk.
- If you are new to resistance training or have a health condition, start gradually and check with your healthcare provider about a safe plan.
References
- Zhang Y, Lee DH, Rezende LFM, Ma Y, Giovannucci E. Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity. Br J Sports Med. 2026 Jun;60(12):874-883. link