Strength training and longevity: how much do you need to live longer?

When people think about exercise for health, they usually think of walking, running or cycling. But a growing body of research shows that strength training, working your muscles against resistance, is linked to a longer and healthier life. And the dose that seems to matter is smaller than most people expect.

What the research found

In 2022, the British Journal of Sports Medicine published a systematic review and meta-analysis of 16 cohort studies in adults ^[1]. Muscle-strengthening activities were associated with a 10 to 17% lower risk of:

• death from any cause;
• cardiovascular disease;
• cancer overall and lung cancer;
• type 2 diabetes.

No association was found for some specific cancers, such as colon, kidney, bladder and pancreatic cancer ^[1].

An earlier meta-analysis in the European Journal of Preventive Cardiology pooled 11 studies with 370,256 participants followed for almost 9 years on average ^[2]. Compared with no exercise, resistance training was linked to a 21% lower risk of death from any cause ^[2].

How much is enough?

This is the most practical finding. For death from any cause, cardiovascular disease and cancer, the largest reduction in risk (about 10 to 20%) was seen at around 30 to 60 minutes of muscle-strengthening activity per week ^[1]. Above that, the curve was J-shaped, meaning extra volume did not bring further benefit in these studies. The authors are clear that the effect of higher volumes is still uncertain, so this is not a reason to avoid training more if you enjoy it ^[1].

For type 2 diabetes the pattern was different: the risk kept falling and then levelled off, with no sign of a reversal ^[1].

Strength and cardio: better together

Both meta-analyses found that the combination of strength training and aerobic exercise was linked to the lowest risk ^[1][2]. In the 2019 analysis, the combination was associated with 40% lower all-cause mortality, compared with 21% for resistance training alone ^[2]. In other words, strength training does not replace walking or cardio. It adds to it.

How certain is this?

Almost all of the data comes from observational studies. People who lift weights may also differ in other habits, such as diet, sleep and smoking, so the results show an association, not proof of cause ^[1][2]. In most studies, participants reported their own training, which is less precise than measuring it. The 2019 analysis also found too little data to judge the effect on non-fatal events ^[2]. Still, the findings fit the World Health Organization's physical activity guidelines ^[3].

What the guidelines recommend

The WHO recommends that adults do muscle-strengthening activities of moderate or greater intensity, involving all major muscle groups, on 2 or more days a week, on top of aerobic activity ^[3]. For adults over 65, it recommends varied activity that combines balance and strength training on 3 or more days a week, to improve function and prevent falls ^[3].

How to start

• Two short sessions a week are enough to begin. Two sessions of 20 to 30 minutes put you in the range linked to the biggest benefit ^[1].
• Cover the main muscle groups. Squats, hinges (such as a deadlift or hip thrust), pushes, pulls and core exercises.
• Body weight counts. Squats, push-ups and lunges at home are strength training too. Resistance bands and dumbbells are a good next step.
• Progress gradually. Add a little weight or a few reps when an exercise feels easy, and prioritise good technique.
• Keep walking. The strongest results came from combining strength and aerobic activity ^[2].

If you have heart disease, high blood pressure, a recent injury or another health condition, talk to your doctor before starting a new training programme.

If you want a strength programme built for your level, with a gradual progression, see how the personalised training plan works.