Simple weekly workout that may cut early death risk by 58%

Which workouts can extend life

Scientists found that just 90 minutes to two hours of strength training per week is enough to significantly reduce the risk of premature death. Regular resistance exercises showed a strong link with lower mortality from a range of serious diseases.

The large-scale study included more than 147,000 people (mostly women) and lasted three decades. Every two years, participants reported their exercise habits.

According to the results, people who consistently perform strength exercises reduce their overall risk of death by about 13%.

Even more striking were the results for specific diseases. Those who regularly trained with weights, resistance bands, or used their own body weight (for example, doing squats or lunges) had a 19% lower risk of death from cardiovascular diseases, including heart attacks and strokes.

The risk of death linked to neurological disorders dropped by an impressive 27%. Researchers emphasize that these benefits remain even without accounting for other types of physical activity.

The ideal health formula and its limits

Despite the high effectiveness of strength training, scientists found that the best results come from combining it with aerobic exercise, such as running, swimming, brisk walking, or cycling.

Participants who maintained a high level of both types of activity reduced their mortality risk by an incredible 58%.

Interestingly, researchers also identified a clear benefit threshold. They found no additional health benefits from strength training if it exceeded two hours per week. That is why experts recommend not focusing exclusively on weightlifting, but instead choosing a balanced and varied approach to exercise.

What doctors recommend

The UK’s National Health Service (NHS) recommends that adults perform strength exercises targeting all major muscle groups at least two days per week, supplemented by 150 minutes of moderate or 75 minutes of vigorous aerobic activity.

Sport England representative Tom Burton emphasizes that strength training is a powerful tool for healthy aging.

It helps maintain mobility, prevents health decline, and reduces significant pressure on the healthcare system. According to experts, an active lifestyle helps prevent around 3.3 million cases of chronic diseases every year.