We often think of walking, running and other cardiovascular exercise as the keys to a longer life. But growing evidence suggests that building muscle deserves just as much attention.
A large study published in the British Journal of Sports Medicine found that adults who regularly engaged in strength training over many years had a lower risk of premature death, including deaths from cardiovascular and neurological diseases.
And the good news? You don’t need to spend hours in the gym to see potential benefits.
Related: The Science-Backed Benefits of Exercise
How Much Strength Training Makes a Difference?
Researchers analyzed data from three long-term studies involving more than 147,000 middle-aged and older adults, nearly 80% of whom were women. Participants were followed for up to 30 years, with researchers examining their exercise habits and health outcomes.
Compared with people who did no resistance training, those who reported 90 to 119 minutes per week had:
- 13% lower risk of death from any cause
- 19% lower risk of death from cardiovascular disease
- 27% lower risk of death from neurological diseases
Aerobic exercise also showed strong, independent benefits. But the greatest advantage was associated with doing both. Participants who combined regular strength training with aerobic activity had up to a 45% lower risk of death compared with those who did no resistance training and little aerobic exercise.
Because this was an observational study, the findings don’t prove that exercise directly caused these reductions in risk. Still, they add to growing evidence that maintaining both muscular strength and cardiovascular fitness supports long-term health.
Building Strength for Life
One of the most encouraging takeaways is that strength training doesn’t have to be complicated.
Bodyweight exercises such as squats, push-ups and step-ups are a great place to begin. Resistance bands, dumbbells and other equipment can help you gradually increase the challenge as you get stronger.
And while the study highlights the benefits associated with roughly 90 minutes to two hours of weekly resistance training, you don’t have to reach that amount right away. Start with what you can manage and build from there.
The bigger message is consistency. Strength training isn’t just about what you can lift today. It’s about maintaining the muscle, mobility and physical capacity that help you stay active and independent as you age.
So keep walking, cycling, swimming or doing whatever aerobic activity you enjoy. Just make room for strength training, too.
Your future self may thank you.
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Whether you’re picking up weights for the first time or looking to take your training further, My Peak Challenge offers expert-led strength workouts, approachable progressions and a supportive community to help you stay consistent. Join MPC and start building strength for the life you want to live.
