Strength training may offer benefits that extend far beyond building muscle and improving appearance—it may also be associated with a longer lifespan. This conclusion comes from a large study involving nearly 150,000 U.S. healthcare professionals who were followed for up to 30 years, according to an analysis published by The Conversation.
Drawing on data from three long-running cohort studies, researchers tracked participants’ physical activity levels, including both resistance training and aerobic exercises such as walking, running, cycling, and swimming. During the follow-up period, approximately 36,000 participants died, allowing scientists to examine the relationship between different forms of exercise and the risk of premature death.
The study identified a clear “optimal range” for strength training. The greatest benefit was observed among individuals who performed about 90–120 minutes of resistance exercise per week. Compared with people who did not engage in strength training, their risk of death from any cause was approximately 13% lower.
The reduction in risk was particularly notable for cardiovascular disease, with mortality about 19% lower, and for neurological causes—including dementia—with a reduction of roughly 27%.
Interestingly, performing more than two hours of strength training per week did not appear to provide additional reductions in mortality risk, suggesting that the benefits may plateau beyond a certain level of activity.
The strongest protective effect was seen among individuals who combined resistance training with aerobic exercise. Meeting the recommended level of cardiovascular activity—around 150 minutes per week—was associated with a 26–43% lower risk of death on its own. However, combining aerobic exercise with one to two hours of strength training per week was associated with an approximately 45% reduction in mortality risk.
The pattern was somewhat different for cancer-related deaths. In this case, a protective effect was observed only among participants performing relatively small amounts of strength training—less than one hour per week.
The researchers suggest several biological mechanisms that may explain these findings. Skeletal muscle plays a major role in glucose regulation: after meals, muscles can absorb up to 80% of circulating glucose in response to insulin, helping reduce the risk of insulin resistance and Type 2 Diabetes, both of which are strongly associated with cardiovascular disease and premature mortality.
Muscles also function as an endocrine organ, releasing signaling molecules known as myokines. These compounds influence inflammation, blood vessel function, metabolism in the liver and fat tissue, and potentially brain health. This may help explain the observed association between strength training and a lower risk of neurodegenerative diseases.
In addition, resistance exercise has been linked to lower blood pressure, improved vascular flexibility, and better overall cardiovascular function. Muscle strength itself—particularly handgrip strength—has emerged in large studies as a significant predictor of overall health and survival.
The authors emphasize, however, that the research was observational in nature. While it demonstrates a strong association between strength training and lower mortality, it does not prove a direct cause-and-effect relationship. Although factors such as diet, smoking status, and aerobic activity were taken into account, the possibility of unmeasured influences cannot be completely ruled out.
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