Harvard Study Finds 90 to 120 Minutes of Weekly Strength Training Cuts Death Risk by 13 Percent

<p>A study from the Harvard T.H. Chan School of Public Health found that 90 to 120 minutes of strength training per week is the most effective amount for reducing the risk of early death. The research, published in the British Journal of Sports Medicine, analyzed data from more than 147,000 adults over three decades.</p>

<p>Participants who trained in that range had a 13 percent lower risk of all-cause mortality, a 19 percent lower risk of cardiovascular-related death, and a 27 percent lower risk of death from neurological diseases such as dementia. Doing more than two hours of strength training per week did not produce additional longevity benefits.</p>

<p>The study found that the combination of strength training and aerobic exercise produced the best results. People who did both had up to a 45 percent lower risk of death compared to those who were inactive.</p>

<p>Researchers believe the neurological benefits are linked to the release of Insulin-Like Growth Factor 1 during resistance training. This hormone supports white matter integrity and cognitive processing speed, both of which are important for healthy aging.</p>

<p>Strength training also helps preserve muscle mass, improves blood sugar regulation, supports bone density, and aids joint stability. These factors reduce the risk of falls, cardiovascular disease, and metabolic problems.</p>

<p>The 90 to 120 minutes do not need to be done in a single session. Experts suggest breaking it into three 30-minute sessions or shorter daily routines. The focus is on consistency and progressive challenge to the muscles, whether through bodyweight exercises, resistance bands, or weights.</p>

<p>The study has limitations. It was observational, meaning it shows an association rather than direct causation. The cohort was primarily white, middle-aged, and older healthcare professionals, which may limit how broadly the findings apply.</p>