Study Links Resistance Training to Increased Longevity, Suggests 90-120 Minutes Weekly
A large Harvard-led study of 147,374 adults followed for up to 30 years found that 90–119 minutes of resistance training per week is associated with a 13% lower risk of death from any cause, with no additional benefit beyond 120 minutes. The research, published in the British Journal of Sports Medicine, also found that combining strength training with aerobic exercise produced the greatest reductions in mortality risk—up to 45–58% lower depending on the combination. The findings help clarify the understudied role of resistance training in longevity and support public health recommendations to include both exercise types.
Researchers at the Harvard T.H. Chan School of Public Health analyzed data from three long-running cohort studies—the Health Professionals Follow-up Study, the Nurses' Health Study, and the Nurses' Health Study II—tracking 147,374 adults over up to 30 years, during which 35,798 participants died. The study found that 90–119 minutes of weekly resistance training was the sweet spot for reducing all-cause mortality by 13%, cardiovascular disease mortality by 19%, and neurological disease mortality (including Alzheimer's) by 27%. A dose-response curve confirmed that benefits plateau and do not increase beyond 120 minutes per week. Cancer mortality risk, however, appeared to decline at even lower doses—as little as 1–29 minutes per week was linked to a 21% lower risk of cancer death. The greatest overall mortality benefit came from combining resistance training with aerobic exercise: participants doing 30–44 MET-hours of aerobic activity plus 60–119 minutes of strength training had a 45% lower risk of death, while those doing 45 or more MET-hours of aerobic activity weekly saw a 53–58% lower risk regardless of strength training volume. Experts not involved in the study noted that even small amounts of resistance training—under 30 minutes per week—are associated with meaningful reductions in mortality risk, and that accessible options like bodyweight exercises and resistance bands are sufficient to begin.
Data: TOI / article figure
What's missing
The study did not capture data on training intensity, session duration, or rest intervals, all of which could influence outcomes. The participant pool was composed entirely of health professionals, which may limit generalizability to the broader population. Additionally, the study did not examine effects on healthspan or quality of life—only mortality—which the researchers themselves identified as a direction for future work.
How coverage differed
Scientific American and Science Daily presented the findings in a measured, research-focused tone emphasizing nuance and limitations, while the Times of India framed the study as 'finally settling' a longstanding cardio-vs-strength debate and used more promotional language, though all outlets ultimately conveyed the same core findings.
What different sources said
- Scientific AmericanCenter
Resistance training may boost longevity. But how much do you need?
- Times of IndiaCenter
Cardio or strength training: Harvard study finally picks one for longevity
- Science DailyCenter
Scientists found the strength training sweet spot for a longer life
- ScienceAlertCenter
Scientists Reveal The Optimal Amount of Strength Training For a Longer Life
- Medical XpressCenter
Four minutes of daily resistance training can quadruple fitness in older adults
- New York PostRight
Just four minutes of key exercise can quadruple fitness in older adults
- Eat This Not ThatCenter
5 Daily Exercises That Restore Muscle Tone Faster Than Gym Workouts After 60
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