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Health
Observational cohorts
Strength training and a longer life
Reviewed by Joseph Korban, Certified Personal Trainer & Rehabilitation Specialist · Last reviewed 27 September 2026
Adults who did muscle-strengthening activities had a 10 to 17% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes and lung cancer, across 16 prospective cohort studies. The largest reduction (about 10 to 20%) came at roughly 30 to 60 minutes a week, and combining it with aerobic exercise looked better still. These are observational cohorts, so treat the numbers as association.
What to know
- You do not need long gym sessions: two short weekly sessions is a solid start.
- Push-ups, squats, bands and heavy gardening all count.
- Pair strength work with walking or cardio for the best overall result.
Evidence
- Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763.