Many people rely on running or walking to maintain health. However, a large-scale study suggests that performing approximately 1–2 hours of resistance training per week may not only improve muscle strength but also reduce the risk of all-cause mortality by nearly 20%.
BOSTON, MA (MERXWIRE) – In discussions about maintaining health, most people immediately think of running, swimming, or brisk walking. However, recent research suggests that resistance training may play a more critical role in long-term health than commonly assumed.
A long-term cohort study published in the British Journal of Sports Medicine (BJSM) used data from the U.S. National Institutes of Health (NIH) and followed more than 147,000 adults for 30 years. The results showed that individuals performing approximately 60–150 minutes of resistance training per week had a 10%-20% lower risk of all-cause mortality than those who did no exercise.
The study further found that the greatest benefits were observed at about 90–120 minutes of weekly resistance training. When combined with aerobic activities such as brisk walking, running, or cycling, the overall reduction in mortality risk increased further. Researchers noted that resistance training not only increases muscle mass but also improves glucose regulation, reduces cardiovascular risk, and helps mitigate age-related muscle loss.
In recent years, the global fitness industry has expanded rapidly. According to Statista, the global fitness market surpassed 100 billion USD in 2025, with strength training programs and home fitness equipment among the fastest-growing segments. Experts note that resistance training was once primarily associated with younger individuals and bodybuilding enthusiasts. However, recent evidence confirms that regular strength training is equally important for middle-aged and older adults in maintaining long-term health.
As global populations age, health systems increasingly encourage muscle-strengthening activities. The World Health Organisation (WHO) recommends that adults perform muscle-strengthening exercises at least twice per week to maintain bone health and functional capacity.
With increasingly sedentary lifestyles and long working hours, researchers emphasise that even short weekly sessions of approximately 2 hours of resistance training can produce meaningful long-term health benefits.
