90–120 Minutes of Weekly Strength Training Linked to Lower Risk of Death

A study based on three long-running U.S. cohorts of nearly 150,000 nurses and health professionals found that 90 to 120 minutes of weekly strength training was associated with a 13% lower risk of death from any cause, according to a report published by ScienceDaily on Aug. 9, 2026. The analysis drew on data collected over as many as 30 years from participants who reported their exercise habits every two years, the report stated. ^[1]

The same analysis linked 90 to 120 minutes of weekly resistance training to a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological conditions, according to the report. When strength training was combined with regular aerobic exercise, the overall mortality reduction reached approximately 45%, according to the report. ^[1]

The findings were published by The Conversation, with materials provided to ScienceDaily. The study is observational, and the authors did not state that the association proves causation.

Findings by the Numbers

Participants reported time spent on strength training and aerobic exercise every two years, and nearly 36,000 deaths occurred during the follow-up period, according to the report. The analysis included data from 147,373 participants, according to the report.

The mortality benefit plateaued beyond about two hours per week of strength training, with no further risk reduction observed, the report stated. A separate report on the same findings said that the longevity benefits leveled off after two hours, which suggests that more time in the gym is not necessarily better. ^[2]

For cancer deaths, only smaller amounts of strength training — under one hour per week — were linked to lower risk, according to the study. Researchers adjusted for factors including diet, smoking, and aerobic activity, but the observational design cannot establish causation, the report noted. Earlier research found that less than an hour of weekly strength training was associated with a 40% to 70% lower risk of heart attack and stroke, according to Mercola.com. ^[3]

Why Muscle Matters

Strength training builds skeletal muscle, a metabolically active tissue that absorbs about 80% of blood glucose after meals, helping regulate blood sugar and reduce diabetes risk, according to the report. Multiple studies demonstrate that muscular strength is inversely associated with the incidence of metabolic syndrome, according to Jonathon M. Sullivan and Andy Baker in “The Barbell Prescription.” ^[4] Epidemiological studies indicate that a physically active lifestyle is associated with a lower likelihood of developing Type 2 diabetes, according to Murray Frank. ^[5]

Muscle contractions release myokines, hormone-like messengers that dampen chronic inflammation and signal to the liver, fat tissue, blood vessels, bone, and brain, the report stated. Physical activity produces a system-wide molecular response, including changes in inflammatory markers and metabolic pathways, according to Mercola.com. ^[6]

Resistance training may lower blood pressure and keep arteries flexible, according to the report. Strong muscles have been shown to promote heart health independent of cardiovascular aerobic training, according to Mercola.com. ^[7] Grip strength has predicted early death risk more accurately than blood pressure in a large international study, the report added; research involving thousands of older women reported that grip strength is strongly linked to a lower risk of all-cause mortality. ^[8] A combination of high cardiorespiratory fitness and strength outperforms either alone, according to Siim Land in “The Longevity Leap.” ^[9] The reduced risk of neurological death may be tied to improvements in blood sugar and blood vessel health, which are also associated with lower dementia risk, according to the analysis.

Limitations and Expert Views

The study’s observational design means it cannot prove that strength training directly causes lower mortality, though the researchers controlled for multiple confounding factors, the report said. Strength training was self-reported, and the study did not capture how hard participants trained, according to the report.

Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London and author of the analysis, said the encouraging message is that the amount linked to a longer life is genuinely achievable. ^[2]

According to a separate report on the findings, “One practical message is that people do not need to spend hours” in the gym. ^[2] McNamara said two short sessions per week working all major muscle groups, alongside some aerobic exercise each day, appears to be plenty for overall health and longevity.

Practical Takeaways

The findings suggest that significant longevity benefits do not require a gym membership or heavy barbells, according to the analysis. Resistance training includes weightlifting, bodyweight exercises, and resistance bands, according to a related report on the study. ^[10]

A practical routine could include two weekly strength sessions targeting all major muscle groups and regular aerobic exercise such as walking, cycling, or swimming, according to the report. The report described this amount as “plenty” for overall health and longevity.

The study adds to existing evidence that resistance training offers benefits beyond muscle appearance, including metabolic, cardiovascular, and neurological health, the report stated. A systematic review and meta-analysis found that resistance training was associated with a 21% lower all-cause mortality risk, which rose to 40% when combined with aerobic exercise, according to Mercola.com. ^[11] For cancer mortality, only smaller amounts of strength training — under one hour per week — were linked to lower risk, the report noted.

References

1. NaturalNews.com. “Study: Weekly Weightlifting Linked to Lower Mortality Risk”. June 13, 2026.
2. Everyday Health. “Even 1 to 2 Hours a Week of Strength Training Can Boost Longevity, Study Finds”. June 4, 2026.
3. Mercola.com. “Strength Training Cuts Risk for Heart Attack”. January 19, 2024.
4. Jonathon M. Sullivan and Andy Baker. “The Barbell Prescription: Strength Training for Life After 40”.
5. Murray Frank. “Natural Supplements for Diabetes Reduce Your Risk and Lower Your Insulin Dependency with Natural Remedies”.
6. Mercola.com. “Are You Ignoring This Key Strategy to Combat…”. July 3, 2020.
7. Mercola.com. “Why Resistance Training Preserves Your Cardio”. August 5, 2022.
8. NaturalNews.com. “For Older Women, Grip Strength Is Your Natural Key to a Longer Life”. February 23, 2026.
9. Siim Land. “The Longevity Leap: A Guide to Slowing Down Biological Aging and Adding Healthy Years to Your Life”.
10. NaturalNews.com. “New Study Links Strength Training to Lower Dementia Risk, Longer Life”. June 23, 2026.
11. Mercola.com. “Muscle Strengthening Linked to Lower Risk of…”. March 18, 2022.

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