Weight lifting once week may help you live longer

People who want to stay healthy and live longer may benefit from a simple habit: weight lifting. A new scientific study has found that performing strength-training exercises at least once a week is associated with a significantly lower risk of premature death.

Experts say that strength training not only helps maintain muscle mass but also has positive effects on heart health, bone strength and overall well-being. The findings reinforce the idea that regular physical activity is one of the keys to a healthier and longer life.

According to the new study, spending 90 to 120 minutes each week on weight lifting or other strength-training exercises can significantly reduce the risk of early death. Researchers from Harvard University followed 147,373 American adults over a period of 30 years.

They found that people who engaged in approximately two hours of weight lifting per week had a 13% lower risk of dying from any cause. The reduction increased to 19% when deaths caused by heart disease or stroke were specifically considered.

The study also found that people who performed weight-training exercises or used resistance bands had a 27% lower risk of dying from neurodegenerative diseases. However, researchers noted that exercising for more than two hours per week did not provide additional health benefits.

The findings were published in the British Journal of Sports Medicine which recommends combining aerobic exercise with strength training for the greatest health benefits. Tom Burton, Strategic Lead for Health and Wellbeing Policy at Sport England supported the findings.

He said that strength-based physical activities are highly effective for promoting healthy aging. They not only help prevent or delay poor health but also enable people to remain active and independent while reducing pressure on healthcare services.

Research by Sport England also found that maintaining an active lifestyle helps prevent around 3.3 million cases of chronic disease each year and could save the healthcare system approximately £8 billion annually. Burton emphasized that the goal is to make physical activity accessible to everyone because it is the foundation of healthier, happier and more prosperous communities.

According to current health guidelines, adults should perform muscle-strengthening exercises at least two days per week targeting all major muscle groups including the legs, hips, back, abdomen, chest, shoulders and arms.

Adults are also advised to complete at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity every week. Moderate-intensity activities include brisk walking (at least 4 miles per hour), cycling at 10–12 miles per hour and playing badminton.

Vigorous activities include hiking on steep terrain, running or jogging at 6 miles per hour or faster, fast cycling, basketball and tennis. During the study, participants were asked every two years how much time they spent on both strength-training and aerobic exercises.

Aerobic activities included brisk walking, running, jogging, swimming, cycling, tennis and squash. Strength-training activities included weight lifting and bodyweight exercises such as dumbbell workouts, squats and lunges.

The researchers discovered that the lowest risk of disease and premature death was observed among people who regularly performed both aerobic and strength-training exercises. Those who were the most physically active had up to a 58% lower risk of developing serious diseases or dying prematurely.

The latest research makes it clear that walking or running alone is not enough for achieving a long and healthy life. Exercises that build and strengthen muscles are equally important. Performing weight lifting or other strength-training exercises just once or twice a week can improve physical strength, balance and mobility while significantly reducing the risk of heart disease, stroke and early death.

In today’s busy world, making exercise a regular priority can help people maintain their health, energy and confidence as they age. Healthy aging is not the result of magic—it is the outcome of consistent physical activity and a balanced lifestyle. Weight lifting has emerged as one of the most practical and effective ways to support that goal.