A large study following 147,374 participants over up to 30 years found that 90 to 119 minutes of resistance training per week is linked to a 13% lower risk of death from all causes, a 19% lower risk of cardiovascular death, and a 27% lower risk of death from neurological diseases [1, 2, 3]. The research showed benefits plateau beyond about 120 minutes weekly, with no additional mortality reduction for more training time [1, 2, 3].
Combining resistance training with aerobic exercise offers the greatest health benefits and reductions in mortality, according to the analysis [1, 2, 3]. Resistance training helps preserve muscle mass, bone density, and balance. It supports physical function as people age and counters muscle loss that can serve as a warning sign for declining health [4, 1, 3]. Nutritionist 老辜 put it simply: "越坐越虛弱，但越動越年輕！" (The more you sit, the weaker you get; the more you move, the younger you become!) [4].
Josephine Hunt, an educational leader and former fitness instructor, emphasized that resistance training is not about appearance but maintaining independence. She said, "Resistance training is not about bodybuilding, appearance, or achieving a certain physique. It is about preserving the ability to live life on your own terms." [3]
The study's long duration—tracking participants’ exercise habits for up to 30 years—adds weight to the findings on resistance training and mortality risk [1, 2, 3]. Even small daily increases in activity, such as walking more or taking stairs, provide meaningful health improvements [4].
The next step highlighted by experts is encouraging adults, especially older people, to incorporate moderate resistance exercise into weekly routines alongside aerobic activity to help maintain muscle function and reduce disease risk.
