Harvard study finds spending just two hours a week on this habit could help you live longer, cut heart disease and dementia death risk; combining it with aerobic exercise may lower early death risk by up to 45%
The findings, published June 12, 2026, in the British Journal of Sports Medicine, suggest that lifting weights or performing bodyweight exercises consistently over years can provide significant long-term health benefits, especially when combined with regular aerobic exercise such as walking, cycling or running.
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Harvard study links strength training to longer life
The study analyzed data from 147,374 adults, about 79% of whom were women. Participants were middle-aged or older when the study began and were followed for up to 30 years.
Researchers examined information from three large studies, looking at how often participants did resistance training and aerobic exercise. They then compared these habits to deaths from all causes, including heart disease and neurological diseases.
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The results showed that people who did 90 to 119 minutes of resistance training each week experienced noticeable health benefits compared to those who did nothing at all.
Just two hours a week made a measurable difference
According to the study, participants who completed approximately 90-119 minutes of strength training each week were:
- 13% less likely to die from any cause
- 19% less likely to die from cardiovascular disease
- 27% less likely to die from neurological diseases, including dementia
Researchers also found that benefits increase with regular training, then taper off to about 120 minutes per week.
Combining strength training with cardio provided the biggest benefit
Resistance training was associated with lower mortality, while aerobic exercise remained a stronger independent predictor of longer life.
However, the biggest health gains came from doing both types of exercise consistently.
People who regularly combined strength training with aerobic activity had up to a 45% lower risk of death during the study period compared to those who did little aerobic exercise and no resistance training.
The researchers summarized their findings as follows: “In summary, we found that moderate long-term resistance training was associated with reduced all-cause mortality in both men and women, and that around ≥120 minutes per week was associated with a lower level of risk.”
They added: “Performing adequate aerobic or resistance training alone is associated with lower mortality, with a stronger effect of aerobic activity. The lowest risk occurs at high levels of both, but resistance training provides no additional benefit beyond ≥45 MET-hours of aerobic activity per week.”
What counts as strength training?
Resistance training isn’t limited to lifting heavy weights at the gym. It includes activities that get your muscles working against resistance, such as:
- Bodyweight squats
- Exam
- moves
- Steps
- Resistance band exercises
- dumbbell exercises
- weight machines
These exercises help increase muscle strength, improve balance, support bone health, and make daily activities easier as people age.
How to start safely?
If you’re new to strength training, experts recommend starting with simple movements before moving on to heavier resistance.
Harvard researchers recommend: “If you’re not already strength training, it may be wise to start. Start with bodyweight exercises such as squats, push-ups, or stepping on low stairs. Add resistance bands or light dumbbells to increase the benefits. Consider seeking the guidance of a physical therapist or personal trainer and aim for consistency over time.”
The emphasis is on consistency rather than intensity.
takeaway
New Harvard-led research adds to growing evidence that strength training provides benefits far beyond building muscle. Just 90 to 120 minutes of resistance training each week was associated with a lower risk of premature death, heart disease and neurological disease over decades of follow-up.
But the biggest advantage came from pairing strength training with regular aerobic exercise. Together, the two types of physical activity were associated with up to a 45% lower risk of premature death; This underscores that a balanced fitness routine can be one of the most effective long-term investments in healthy aging.
