Moderate weekly weightlifting linked to sizable drop in mortality, especially with cardio

A new analysis finds that about 90-120 minutes of strength training each week cuts overall death risk by roughly 13%, and pairing it with recommended aerobic activity lowers mortality by about 45%.

A team analyzed three long-running U.S. cohort studies involving about 150,000 nurses and other health workers, tracking their self-reported strength and aerobic activity over up to 30 years. Participants who logged roughly 90-120 minutes of weight training per one outlet showed a 13% lower risk of dying from any cause, with the most pronounced reductions for cardiovascular disease (19%) and neurological conditions such as dementia (27%).

No additional mortality benefit was observed after two hours of weekly strength work. Engaging in the recommended 150 minutes of moderate aerobic exercise alone was associated with a 26-43% lower death risk, and combining that cardio with one-to-two hours of resistance training produced the greatest reduction—about 45%. The authors explain that muscle helps regulate blood sugar and inflammation, which may drive these health gains, but caution that the observational design cannot establish causality. They conclude that two brief weekly sessions covering major muscle groups, together with daily aerobic movement, are enough to achieve substantial longevity benefits.