Study links 30–60 minutes of weekly strength training to 10–20% lower mortality
A meta-analysis of prospective cohort studies indicates that short weekly strength sessions are associated with lower mortality and reduced disease risk.
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 bmj.com
British Journal of Sports Medicinebmj.comOpen source ↗. 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. 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. 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 bmj.com
British Journal of Sports Medicinebmj.comOpen source ↗. 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.
