Observational study finds strength training associated with 13% reduced risk of death — Evidence Review

Lifting weights for one to two hours per week is linked to a lower risk of early death, especially when combined with regular aerobic exercise, according to a large observational study; related research generally supports the benefits of both strength and aerobic activities for longevity. The findings align with previous evidence that moderate, consistent physical activity—whether strength-based or aerobic—can reduce mortality risk and improve overall health.

• Multiple large-scale studies and meta-analyses consistently find that muscular strength and regular physical activity are robust predictors of reduced all-cause and cardiovascular mortality, supporting the new study’s conclusions 1 2 3 4 5 6 9 12 14 15.
• While most benefits appear at moderate activity levels (e.g., 1–2 hours of strength training per week), some research suggests a “sweet spot,” with diminishing returns or unclear effects at higher volumes, especially for strength training 4 11.
• Evidence also indicates that combining muscle-strengthening and aerobic activities yields the greatest mortality risk reduction, echoing the approach and results of the new study 4 5 12 14.

Study Overview and Key Findings

Interest in the relationship between resistance training and longevity has been growing as more evidence highlights the health benefits of staying active with age. This observational study stands out for its large, professional cohort and extended follow-up, allowing for robust analysis of exercise habits and mortality outcomes over time. The focus on both strength training and aerobic activity, as well as cause-specific mortality, provides nuanced insights into how different types of exercise may contribute to longer, healthier lives.

Property	Value
Study Year	2026
Journal Name	British Journal of Sports Medicine
Authors	Yiwen Zhang, Dong Hoon Lee, Leandro F M Rezende, Yuan Ma, Edward Giovannucci
Population	Nurses and health professionals
Sample Size	nearly 150,000
Methods	Observational Study
Outcome	Risk of early death, cardiovascular disease, neurological conditions
Results	Strength training linked to 13% lower risk of death.

The study analyzed data from nearly 150,000 nurses and health professionals over up to 30 years. Participants self-reported their weekly time spent on strength training and aerobic activities. Over the study period, about 36,000 participants died, providing sufficient data to examine associations between exercise habits and mortality.

Key findings include:

• Engaging in 90 to 120 minutes of strength training per week was associated with a 13% lower risk of death from any cause, compared to no strength training.
• Strength training was linked with a 19% reduction in mortality from cardiovascular disease and a 27% reduction from neurological conditions (mainly dementia).
• Higher amounts of strength training did not confer additional benefit beyond the 2-hour weekly threshold.
• The lowest mortality risk was observed in individuals who combined recommended amounts of aerobic activity (about 150 minutes per week) with 1–2 hours of strength training, resulting in around a 45% reduction in mortality risk.
• For cancer-related deaths, only lower volumes of strength training (under 1 hour per week) were linked with lower risk.

The study is observational and cannot prove causation, but it controlled for many confounding factors such as diet, smoking, and aerobic activity.

Literature Review: Related Studies

To evaluate how these findings fit within the broader research landscape, we searched the Consensus database, which includes over 200 million research papers. The following search queries were used to identify relevant studies:

1. strength training mortality risk
2. exercise longevity benefits
3. physical activity death risk reduction

Related Studies: Key Topics and Findings

Topic	Key Findings
How does muscular strength relate to all-cause and cause-specific mortality?	- Higher muscular strength is independently associated with lower all-cause and cardiovascular mortality, regardless of muscle mass 1 2 3. - Strength training is linked to reduced risk of neurological disease mortality 3 4.
What is the optimal “dose” of strength or aerobic activity for mortality risk reduction?	- Moderate levels (e.g., 1–2 hours/week) of strength training yield maximum benefit, with diminishing returns at higher volumes 4 5 11. - Aerobic activity benefits plateau after meeting guideline levels, with little or no harm at higher volumes 11 14.
Do combined strength and aerobic activities provide additive or unique benefits?	- Combining muscle-strengthening and aerobic activities yields greater reductions in all-cause, cardiovascular, and cancer mortality than either alone 4 5 12 14. - Adherence to both aerobic and strength guidelines is more protective than either alone 5 14.
What mechanisms might explain the link between physical activity and longevity?	- Benefits likely stem from improved metabolic health, reduced inflammation, enhanced cardiovascular function, and preserved muscle quality 7 8 10. - Myokines and improved insulin sensitivity are possible biological pathways 8.

How does muscular strength relate to all-cause and cause-specific mortality?

A substantial body of research shows that muscular strength, rather than muscle mass alone, is strongly and independently associated with lower all-cause mortality, as well as cause-specific mortality from cardiovascular and neurological diseases. These associations remain significant even after accounting for physical activity, cardiorespiratory fitness, and other confounders 1 2 3.

• Both grip and quadriceps strength are strong predictors of mortality, independent of muscle mass or size 1.
• Meta-analyses confirm that higher upper- and lower-body muscular strength reduces all-cause mortality risk in both men and women 2.
• Muscular strength is also associated with reduced cardiovascular mortality, while links to cancer mortality are less consistent 3 4.
• The new study’s findings regarding reduced neurological and cardiovascular mortality align with these earlier results 3 4.

What is the optimal “dose” of strength or aerobic activity for mortality risk reduction?

Research indicates that the largest benefit occurs when moving from inactivity to moderate activity levels, with a “sweet spot” typically around 1–2 hours per week of strength training and 150 minutes per week of moderate aerobic activity. Excessive volumes do not necessarily provide additional benefit for mortality risk, particularly for strength training 4 5 11 14.

• Meta-analyses show a J-shaped or L-shaped dose-response for strength training, with maximum risk reduction at 30–120 minutes per week 4 5.
• For aerobic activity, risk reductions plateau at 150–300 minutes per week; higher volumes yield only modest further benefits 11 14.
• The present study’s identification of a 1–2 hour “sweet spot” for strength training echoes these findings 4 5 11.
• No evidence suggests harm from higher aerobic activity volumes, but the incremental benefit decreases 11 14.

Do combined strength and aerobic activities provide additive or unique benefits?

Multiple studies find that combining muscle-strengthening and aerobic activities produces the greatest reductions in all-cause and cause-specific mortality. The protective effects appear additive, with the combination outperforming either activity alone 4 5 12 14.

• Adherence to both aerobic and strength guidelines is associated with the lowest mortality risk 5 14.
• Combining moderate aerobic activity with strength training can reduce risk of death by up to 45% 4 5.
• These findings are consistent with the new study, which observed the lowest risk in participants who performed both types of activity.
• Both activity types contribute uniquely—strength training offers added benefit beyond aerobic activity alone 5 14.

What mechanisms might explain the link between physical activity and longevity?

Mechanistic studies and reviews suggest that physical activity promotes longevity through metabolic, cardiovascular, and neuromuscular improvements. Muscle acts as a metabolic organ, influencing glucose regulation, inflammation, and inter-organ communication through myokines 7 8 10.

• Exercise improves insulin sensitivity and cardiovascular health, both of which are linked to reduced mortality 8 10.
• Myokines released during muscle contraction may dampen chronic inflammation and benefit other organs, including the brain 8.
• Regular exercise, particularly strength training, offsets age-related declines in muscle mass and function, reducing frailty and fall risk 7 10.
• The new study’s discussion of muscle’s metabolic and signaling roles aligns with these mechanistic insights 7 8.

Future Research Questions

While the evidence for exercise and longevity is robust, important questions remain. Further research could clarify causal mechanisms, optimal exercise prescriptions, and differential effects across populations and disease types.

Research Question	Relevance
What are the causal mechanisms linking strength training to reduced mortality?	Understanding the biological pathways (e.g., myokines, insulin sensitivity, inflammation) would clarify how strength training influences longevity and inform targeted interventions 7 8 10.
Does strength training reduce cancer mortality risk?	Current evidence is mixed, with some studies finding no association between muscular strength and cancer mortality; further research could identify specific cancer types or populations that may benefit 3 4.
What is the optimal volume and intensity of strength training for longevity?	While moderate amounts appear most beneficial, dose-response relationships require further study, especially regarding intensity, frequency, and potential upper limits 4 5 11.
How do combined aerobic and strength activities impact different causes of mortality?	More research is needed to determine whether the combined effects vary by disease type (e.g., cardiovascular, neurological, cancer) and which populations benefit most from each activity type 4 5 12 14.
Do the benefits of strength training differ by age, sex, or health status?	Stratified analyses could reveal whether specific groups (older adults, women, those with multimorbidity) experience different levels of benefit, informing personalized exercise recommendations 2 9.

Further research in these areas will help refine exercise guidelines and maximize public health benefits for diverse populations.