New research suggests just 90 minutes to two hours of weight training per week could significantly reduce the risk of early death, according to a major long-term study.
The findings, published in the British Journal of Sports Medicine, indicate that regular resistance exercise is linked to lower mortality rates across a range of major diseases.
Researchers found that people who consistently engage in strength-based workouts reduce their overall risk of death by around 13 per cent.
How does weight training affect the risk of early death?
The study showed particularly strong benefits for specific conditions.
Participants who carried out regular resistance training were found to have a 19 per cent lower risk of dying from cardiovascular diseases, including heart disease and stroke.
Even more strikingly, the data suggested a 27 per cent reduction in deaths linked to neurological conditions.
Researchers said these benefits remained even after accounting for other forms of physical activity.
What did the study look at?
The investigation tracked 147,374 people over three decades.
Of those, 115,834 were women and 31,540 were men.
Participants reported their exercise habits through questionnaires issued every two years, detailing both strength-based and aerobic activity, reports GB News.
Strength training included exercises such as weightlifting, resistance band work and bodyweight movements like squats and lunges.
Aerobic activity covered walking, running, cycling, swimming, tennis and squash.
Researchers said this allowed them to compare the independent and combined effects of different types of exercise.
Is there an ideal amount of exercise?
The study found that combining strength training with aerobic exercise produced the greatest health benefits.
Participants who maintained high levels of both forms of activity saw mortality risk reductions of up to 58 per cent.
However, researchers also identified a clear limit, with no additional benefit found beyond around two hours of weekly resistance training.
They concluded that the most effective approach is a balanced routine, rather than focusing exclusively on one type of exercise.
What do health experts say?
NHS guidance recommends adults carry out strength exercises targeting all major muscle groups at least two days per week.
It also advises at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous exercise, each week.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, said strength-based activity plays a key role in healthy ageing.
He said: “Strength-based physical activity is a powerful tool, particularly in support of healthy ageing, helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services.”
Sport England research suggests active lifestyles help prevent around 3.3 million chronic illness cases each year and save the healthcare system £6 billion.
This story originally appeared on Express.co.uk
