How much strength training is good for a long life? A large long-term analysis in the British Journal of Sports Medicine (June 2026) provides a surprisingly specific answer: the risk of death was lowest at between 90 and 119 minutes a week. More brought no additional benefit.
The study
The research team analysed data from three large US cohorts: the Health Professionals Follow-up Study and the Nurses’ Health Study I and II. A total of 147,374 people (31,540 men, 115,834 women) with an average age of 54 were included. Every two years, participants reported how much exercise they did. For up to 30 years, the researchers tracked who died and from what – a total of 35,798 deaths.
The key results
- 90–119 minutes of strength training a week: 13 % lower all-cause mortality, 19 % fewer cardiovascular deaths, 27 % fewer deaths from neurological diseases.
- More than 120 minutes: no additional benefit.
- Cancer: interestingly, a lower risk was seen here only with small amounts (1–59 minutes a week).
- Endurance training alone (more than the recommended 150 minutes of moderate activity): 26–43 % lower risk.
- Combination: those who combined a lot of endurance exercise (30–44 MET hours a week) with 60–119 minutes of strength training had a 45 % lower risk of death than people who did little of either.
What does this mean in everyday life?
90 minutes a week corresponds to about two 45-minute sessions – an amount that can easily be achieved at the gym, with dumbbells at home or with resistance band exercises. The results are consistent with the recommendations of the World Health Organization, which advises muscle-strengthening activities on at least two days a week in addition to endurance exercise. Especially from middle age onwards, when muscle mass naturally declines, strength training becomes more important – for metabolism, bones, balance and independence in old age.
The limitations
The authors themselves stress that this is an observational study: it shows associations but does not prove causation. People who do regular strength training often live healthier lives overall. In addition, the data are based on self-reports; the intensity and duration of individual sessions were not recorded, and Pilates and bodyweight exercises were not counted as strength training. And the participants were predominantly healthcare workers in the USA – the results cannot readily be transferred to all population groups.
Conclusion
For a long, healthy life, what seems to matter is not “as much as possible” but regularity: two strength sessions a week plus sufficient endurance exercise. Anyone with pre-existing conditions or who has not exercised for a long time should consult a doctor before starting.
Note: This article is for general information only and does not replace medical advice.
Sources
- BMJ Group: press release on the study (June 2026) – original paper: British Journal of Sports Medicine, DOI 10.1136/bjsports-2025-110503
- Harvard Health Publishing: Strength training over decades linked to longer life
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