Published in British Journal of Sports Medicine, researchers analyzed 16 studies from 2012 to present where subjects ranged from 4000 to nearly 480,000 in a pooled data analysis to see what the optimal dose of strength training is for an all cause death risk.

Their results show that just 30-60 minutes of strength training per week lead to 10 to 20% decrease in death risk from all causes including cardiovascular disease, diabetes, and cancer. They also found the largest risk reduction for diabetes was 60 minutes per week. After the 60 minutes, the benefits sort of tapered off.

However, when strength training was paired with aerobic activities, all cause-mortality risk dropped by 40%. Mortality from cardiovascular disease and cancer dropped by 46% and 28%, respectively.

Don’t let whether you’re a weightlifter guy or a running guy become your identity. There’s no conflict between these two kinds of activities when it comes to your health, just your ego. Include both strength training AND aerobic activities into your daily exercise routine.

H Momma et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. BMJ British Journal of Sports Medicine. http://dx.doi.org/10.1136/bjsports-2021-105061