A long-term study led by researchers at Harvard University has found that regular strength training may significantly reduce the risk of premature death and certain neurological diseases.
The research tracked 147,373 adults in the United States over a period of 30 years and found that people who engaged in approximately two hours of strength training per week experienced measurable health benefits. The findings add to growing evidence supporting the role of resistance-based exercise in promoting long-term health and healthy aging.
According to the study, participants who performed strength-building exercises for around two hours weekly had a 13 percent lower risk of death from any cause compared with those who did not engage in such activities.
When researchers examined deaths linked to cardiovascular conditions, including heart disease and stroke, the reduction in risk increased to 19 percent.
Benefits for brain and nervous system health
The study also found that people who regularly used weights, resistance bands, or similar fitness equipment had a 27 percent lower risk of death from neurological diseases.
Researchers noted that the association remained significant even after accounting for other forms of physical activity, including aerobic exercise.
No additional benefit beyond two hours
The findings suggested that exercising beyond two hours per week in strength-based activities did not provide substantial additional benefits in terms of reducing mortality risk.
The study was published in the British Journal of Sports Medicine and recommended combining aerobic exercise with strength training to achieve the greatest health benefits and support longevity.
Experts highlight importance of active lifestyles
Tom Burton, Strategic Lead for Health and Wellbeing Policy at Sport England, said strength-focused physical activity is particularly effective in supporting healthy aging.
According to Burton, such activities can help prevent or delay poor health, maintain mobility and independence, and reduce pressure on healthcare services.
He added that Sport England research suggests active lifestyles help prevent approximately 3.3 million cases of chronic disease each year and contribute to annual healthcare savings of around £8 billion.
Burton said making physical activity accessible to everyone remains essential for building healthier and more resilient communities.
Also Read : Five minutes of daily exercise linked to lower risk of early death, study finds
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