If you’ve been putting off strength training, new research suggests it may be one of the best investments you can make for your long-term health.
A major study published in the British Journal of Sports Medicine followed more than 147,000 adults over a 30-year period and found that people who regularly completed between 90 minutes and two hours of strength training each week enjoyed significant health benefits.
Researchers discovered that this amount of weekly resistance exercise was linked to a 13% lower risk of premature death from any cause. The benefits extended beyond general longevity, with participants also showing a 19% lower risk of dying from cardiovascular diseases such as heart attacks and strokes, and a remarkable 27% lower risk of death from neurological conditions, including dementia.
Perhaps most importantly, the study found that the greatest health gains came from combining strength training with aerobic exercise such as walking, cycling, swimming, or jogging. Those who consistently performed high levels of both forms of exercise experienced the lowest risk of premature death.
The findings reinforce a simple but powerful message: you don’t need to spend hours in the gym every day. Just two strength-training sessions per week, alongside regular aerobic activity, could make a meaningful difference to your health, independence, and longevity as you age.
The biggest takeaway from the research is:
✅ Aim for 90–120 minutes of strength training per week
✅ Combine it with 150+ minutes of moderate aerobic exercise (walking, cycling, swimming, jogging, etc.)
✅ The combination produced the greatest health benefits, with some of the most active participants reducing their risk of premature death by up to 58%.
For someone focused on healthy ageing and longevity rather than bodybuilding or competitive sport, a practical target would be:
- 2–3 strength sessions per week (30–60 minutes each)
- Daily walking or regular cardio
- Balance, mobility and flexibility work
Source: British Journal of Sports Medicine, 2026 study of 147,374 adults followed for up to 30 years.
