The Summary
Researchers tracked 147,374 adults for up to 30 years, assessing their weekly physical activity. They found that 90 to 119 minutes of resistance training per week was associated with a 13% lower risk of all-cause mortality, a 19% lower risk of cardiovascular death, and a 27% lower risk of neurological death compared to no resistance training. Benefits plateaued around 120 minutes weekly. Combining resistance training with aerobic exercise offered the greatest overall survival benefits, though extremely high levels of aerobic activity achieved maximum benefit independently.
Why this is interesting
For years, aerobic exercise took center stage for longevity, leaving strength work as an afterthought. This study proves that lifting weights is a powerful, independent life-extender, specifically slashing risks of cardiovascular and neurological deaths. Crucially, it defines a "sweet spot": just 1.5 to 2 hours a week is enough to reap maximum rewards, meaning you do not need to live in the gym. It also highlights how combining lifting with cardio creates an ultimate longevity toolkit, though even small amounts of strength training can significantly lower cancer mortality.