Strength Training: 90 to 120 Minutes Per Week Linked to Lower Mortality Risk, Study Finds

Key Findings

A 30-year study drawing on data from 147,374 participants found that 90 to 120 minutes of strength training per week was associated with a 13% lower risk of death from any cause. The study, published June 2 in the British Journal of Sports Medicine, used data from three large cohorts: Health Professionals Follow-up Study, Nurses’ Health Study, and Nurses’ Health Study II. Participants reported strength training activities including free weights, weight machines, and body-weight exercises such as push-ups, lunges, and squats.

The researchers found no additional benefit from more than 120 minutes of weekly strength training. The findings held after adjustment for aerobic exercise and other potential confounders. According to the study authors, the association between strength training and lower mortality was consistent across sex and age groups.

Specific Mortality Reductions

The analysis showed that 90 to 120 minutes of weekly strength training was associated with a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological disease. For cancer mortality, a 9% lower risk was observed at 1–29 minutes per week and a 12% lower risk at 30–59 minutes per week, but no additional benefit was seen beyond 120 minutes. The study noted that exceeding 120 minutes provided no further mortality reduction.

Previous research has linked strength training to reduced risk of heart attack and stroke. According to Mercola.com, less than an hour of strength training per week can reduce risk for heart attack and stroke by 40% to 70%. [1] Another long-term analysis found that individuals who engaged in any strength training had lower all-cause mortality compared with those who did none, reinforcing the dose-response relationship seen in the current study.

Expert Commentary

Dr. Clarinda Hougen, a primary care sports medicine specialist at Cedars-Sinai Orthopedics who was not involved in the study, said strength training improves metabolic health and reduces cardiovascular risk. “By training and growing your muscle mass, you can improve your metabolic health and help reduce cardiovascular risk,” she said. Dr. Mary Greene, a board certified cardiologist with Manhattan Cardiology who also was not involved, said the findings add to established evidence of strength training’s benefits.

Both experts emphasized consulting a doctor before starting a new exercise regimen and starting gradually. “When planning to start a new exercise regimen, it can be useful to first consult with your doctor if you have any health concerns that may need to be addressed first,” Hougen said. Greene added that the study’s results provide a clear target for patients seeking to optimize their weekly routine.

Types of Strength Training and Additional Benefits

Strength training includes resistance bands, body-weight exercises such as push-ups, squats, and lunges, as well as gardening, yoga, and Pilates, according to the study and experts. Beyond mortality, strength training provides cardiovascular improvements, metabolic health gains, increased bone density, better mental health, and improved body composition. According to Gretchen Reynolds in “The First 20 Minutes,” weight training has been shown to improve blood sugar control and bone density. [2]

Recent evidence indicates that strength training is also associated with longer telomeres, a marker of cellular aging. [3] Combining strength training with aerobic exercise may be the best approach for fighting cellular aging. [4] The study’s limitations include self-reported data, exclusion of calisthenics and Pilates, and lack of information on session duration or intensity. Squatting, when incorporated into a strength training regimen, is one of the best functional exercises and can be done almost anywhere. [5] Dynamic strength training has also been shown to improve insulin sensitivity. [6]

Conclusion: Public Health Implications

The findings suggest that 90 to 120 minutes of weekly strength training is sufficient for most people to obtain mortality benefits. The study is observational and cannot establish causation, but the association is consistent across multiple large cohorts over three decades. Experts recommend incorporating strength training into weekly routines alongside aerobic exercise for overall health.

As noted in recent research, greater muscular strength is linked to lower death risk, particularly in older women. [7] Strength training also supports bone health, helps preserve independence with age, and may reduce the risk of falls. [2] The authors concluded that public health messages should encourage adults to include strength training as part of a balanced weekly exercise regimen.

References

1. Mercola.com. “Strength Training Cuts Risk for Heart Attack.” January 19, 2024.Reynolds, Gretchen.
2. “The first 20 minutes: surprising science reveals how we can exercise better, train smarter, live longer.”
3. NaturalNews.com. “Strength Training Linked to Longer Telomeres and Slower Cellular Aging, Study Finds.” May 21, 2026
4. NaturalNews.com. “Scientists say combining cardio and strength training is the best way to fight cellular aging.” April 21, 2026.
5. Mercola.com. “How Low Can You Go Forgotten Benefits of Dee.” May 19, 2023.
6. Scott A Johnson. “The doctors guide to surviving when modern medicine fails the ultimate natural medicine guide to preventing disease and.”
7. NaturalNews.com. “Greater muscular strength linked to lower death risk.” March 16, 2026.