Source credit: BMJ Group / British Journal of Sports Medicine press release, with the peer-reviewed study listed as Long-term resistance training with all-cause and cause-specific mortality (DOI: 10.1136/bjsports-2025-110503). Harvard T.H. Chan School of Public Health also summarized the findings from its research team.
Short summary
A 30-year observational study of 147,374 adults found that people reporting about 90 to 119 minutes of weekly resistance training had a lower risk of death from any cause than people reporting no strength training. BMJ Group said the same range was also linked with lower cardiovascular and neurological disease mortality, and that combining lifting with aerobic activity showed the strongest overall pattern.
The key caveat is important: this was an observational study based on self-reported exercise habits, so it can show an association, not prove that a specific lifting dose directly caused longer life. It still supports the practical public-health message that strength work belongs next to cardio, especially for adults trying to preserve muscle, mobility, and independence over time.
Why it matters for lifters
For lifters, the useful takeaway is not that every week needs to become a maximal-volume training block. The study points toward a sustainable baseline: two to four well-planned strength sessions can be enough to land in the range associated with meaningful long-term health benefits.
That should be especially relevant for busy adults, masters athletes, and anyone rebuilding consistency after time off. Productive training can mean compound lifts, machines, dumbbells, bands, bodyweight work, or a mix, as long as the work is progressive, recoverable, and paired with enough walking, cycling, swimming, or other aerobic activity.
What to watch next
- Whether future trials can separate the effects of training volume, intensity, and exercise selection.
- How the findings apply to people doing calisthenics, Pilates, bodybuilding-style splits, or higher-intensity strength work that was not fully captured by the questionnaires.
- Whether similar patterns appear in more diverse populations and in people starting resistance training later in life.
Health disclaimer: This Pump Journal article is for informational purposes only and is not medical advice. Talk with a qualified healthcare professional before changing your training, rehabilitation, or treatment plan, especially if you have a medical condition or are returning from injury.