A recent study shows that doing strength training exercises such as weightlifting for 90 to 120 minutes a week may help reduce the risk of premature death and improve the chances of living longer.
Researchers from Harvard University tracked 147,373 people in the United States for 30 years and found that those who committed to about two hours a week of strength training had a 13% lower chance of dying from any cause.
This benefit also rises to 19% when taking into account deaths resulting from heart disease or stroke, while the risk of death from neurological diseases decreases by 27% among those who lift weights or use resistance equipment such as belts, even after taking aerobic exercise into account.
The findings, published in the British Journal of Sports Medicine, indicate that increasing strength training to more than two hours per week does not add any clear additional health benefits.
It was found that the study participants were periodically asked about their level of physical activity, including strength training and aerobic exercises such as swimming, running, walking and cycling.
The results also showed that combining aerobic and strength training was associated with the greatest health benefit, with the risk of death decreasing by up to 58% in the most active people.
In the same context, health experts emphasize the importance of regular physical activity, noting that strengthening muscles contributes to supporting healthy aging, maintaining mobility and independence, and reducing pressure on healthcare systems.
Health guidelines for adults recommend muscle-strengthening exercises at least twice a week, along with 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity per week.
Moderate activities include brisk walking and light cycling, while higher-intensity activities include running, fast cycling, and some sports such as basketball and tennis.
