# Study links 30–60 minutes of weekly strength training to 10–20% lower mortality

- Published: 2026-11-07 08:22 UTC
- Section: Life & Health › Sport & health
- Tags: British Journal of Sports Medicine, muscle-strengthening activities, all-cause mortality risk, aerobic exercise, prospective cohort studies, Haruki Momma
- URL: https://realtech.media/news/rt-273f41f5867a7ace43941c21_study_links_30/

**A meta-analysis of prospective cohort studies indicates that short weekly strength sessions are associated with lower mortality and reduced disease risk.**

![Study links 30–60 minutes of weekly strength training to 10–20% lower mortality](https://realtech.media/media/2026/11/898df7ea5c946f9c.jpg)
*catracalivre.com.br*

In a systematic review published in the *British Journal of Sports Medicine*, researchers led by Haruki Momma analyzed data from 16 prospective cohort studies to quantify the links between muscle-strengthening activities and health outcomes in adults aged 18 years and older [1]. The cohorts tracked participants without severe pre-existing health conditions across the United States, England, Scotland, Australia, and Japan, with follow-up periods reaching up to 25 years.

According to the findings, engaging in muscle-strengthening activities was associated with a 10–17% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes, and lung cancer [1]. However, no significant association was observed between strength training and the risk of colon, kidney, bladder, or pancreatic cancers. 

## Dose-response dynamics

The meta-analysis revealed a J-shaped association for all-cause mortality, cardiovascular disease, and total cancer, where the maximum risk reduction of approximately 10–20% occurred at approximately 30–60 minutes per week of muscle-strengthening activity [1]. Beyond 60 minutes per week, the data did not demonstrate an additional reduction in mortality risk. In contrast, diabetes risk followed an L-shaped curve, exhibiting a steep reduction up to 60 minutes per week before leveling off.

## Combined training effects

The most pronounced risk reductions occurred among individuals who combined muscle-strengthening exercises with aerobic activities [1]. Compared to individuals who performed neither activity type, participants who engaged in both experienced a 40% lower risk of all-cause mortality, a 46% lower risk of cardiovascular disease mortality, and a 28% lower risk of total cancer mortality. The authors noted that the included prospective studies were observational and relied on self-reported activity data.

## Sources

1. [British Journal of Sports Medicine](https://doi.org/10.1136/bjsports-2021-105061)
2. [catracalivre.com.br](https://catracalivre.com.br/saude-bem-estar/nao-precisa-passar-horas-na-academia-analise-de-estudos-mostra-que-30-a-60-minutos-por-semana-de-exercicios-de-forca-ja-se-ligam-a-um-risco-de-morte-de-10-a-20-menor)

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Source: RealTech, realtech.media — https://realtech.media/news/rt-273f41f5867a7ace43941c21_study_links_30/