Published in the British Journal of Sports Medicine, the study analysed the link between aerobic exercise, strength training, and mortality risk from all causes and specific diseases among 147,374 individuals followed for over 30 years.

Participants regularly reported their aerobic and strength-training routines, which included activities such as walking, jogging, running, bicycling, lap swimming, tennis or squash, heavy outdoor work, and climbing stairs.

The researchers found that those who consistently incorporated resistance training such as weightlifting, bodyweight exercises, and resistance bands into their weekly routines had a 13% lower risk of premature death from any cause.

The risk of dying from cardiovascular diseases, including heart attack and stroke, was 19% lower, while the risk of death from neurological conditions such as dementia was even more reduced, at 27%.

The study found that the lowest risk of early death from any cause occurred among participants who combined high levels of resistance training with high levels of aerobic exercise each week.

In this group, the risk reduction reached as high as 58%, underscoring the combined protective benefits of maintaining both strength training and aerobic activity over time.

Additionally, the study found that even a small amount of resistance training—between one and 59 minutes per week—may help lower the risk of dying from cancer.

The researchers also noted that exceeding two hours of strength training per week did not yield additional benefits.