Studies associate resistance training with lower mortality, but they do not prove that lifting weights makes people live longer. A 2022 meta-analysis found lower relative risks of death among adults reporting resistance training than among those reporting none; a larger 2026 cohort analysis also found lower mortality at some reported weekly training durations. The findings are encouraging, not a guarantee or a proven ideal workout prescription.
What “longevity benefit” means in these studies
The evidence is about an association: people who reported resistance or muscle-strengthening activity had lower mortality rates in some analyses than people who reported none. These studies did not randomly assign people to lift weights, so they cannot establish that training itself caused the difference. Other factors related to health or lifestyle could contribute.
The studies also examine activity patterns, not particular dumbbells, machines, brands, gyms, or memberships. They do not show that buying specific equipment produces a longevity benefit.
What the 2022 reviews found
Resistance training and mortality
A systematic review and meta-analysis by Shailendra and colleagues pooled results from six studies for its comparison of adults reporting any resistance training with those reporting none. It estimated a 15% lower relative risk of all-cause mortality (RR 0.85; 95% CI 0.77–0.93), a 19% lower relative risk of cardiovascular mortality (RR 0.81; 95% CI 0.66–1.00), and a 14% lower relative risk of cancer mortality (RR 0.86; 95% CI 0.78–0.95). The cardiovascular estimate is less conclusive: its confidence interval reaches 1.00, so it does not show a clear difference at that boundary.
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The review searched six databases through June 6, 2021, and included ten studies of nonclinical adults. Its estimates compare reported activity with no reported resistance training; they are relative risks, not the percentage-point change in any one person’s chance of dying. Read the Shailendra et al. review.
Muscle-strengthening activity and other outcomes
A separate 2022 review by Momma and colleagues found muscle-strengthening activity associated with 10–17% lower risk across all-cause mortality and several health outcomes. It did not find an association for some specific cancers, and it described the effects of higher activity volumes on some outcomes as unclear. Because it synthesized prospective cohort studies, this also supports an association rather than proof of cause and effect. Read the Momma et al. review.
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How much lifting was linked with lower mortality?
The modeled estimate in the 2022 meta-analysis
In a dose-response analysis drawing on four studies, Shailendra and colleagues estimated the largest reduction in all-cause mortality risk—27%—at around 60 minutes of resistance training per week (RR 0.74; 95% CI 0.64–0.86). This is a modeled association, not a trial-tested optimum or a prescription. The analysis suggested that the association did not keep getting larger as weekly training volume increased. The authors cautioned: “More research is needed to determine whether any potential mortality benefits gained from resistance training diminish at higher volumes.”
The 2026 cohort analysis
A 2026 analysis of three prospective US cohorts followed 147,374 participants for up to 30 years and documented 35,798 deaths. Compared with no reported resistance training, 90–119 minutes per week was associated with lower all-cause, cardiovascular, and neurological-disease mortality after adjustment for aerobic activity:
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| Reported weekly resistance training | Outcome and association versus none | Evidence detail |
|---|---|---|
| 90–119 minutes | 13% lower all-cause mortality (HR 0.87; 95% CI 0.81–0.95) | 2026 analysis of three prospective cohorts; questionnaire-reported exposure; adjusted for aerobic activity. |
| 90–119 minutes | 19% lower cardiovascular mortality (HR 0.81; 95% CI 0.67–0.97) | 2026 analysis of three prospective cohorts; questionnaire-reported exposure; adjusted for aerobic activity. |
| 90–119 minutes | 27% lower neurological-disease mortality (HR 0.73; 95% CI 0.58–0.92) | 2026 analysis of three prospective cohorts; questionnaire-reported exposure; adjusted for aerobic activity. |
These are outcome-specific observational estimates, not guaranteed effects of following a 90–119-minute routine. The study assessed training by questionnaire, and its results do not establish that this duration is best for everyone. Read the 2026 cohort analysis in the British Journal of Sports Medicine.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Why the findings are not uniform
Not every study reports a lower all-cause mortality association. A 2024 analysis using NHANES data did not find an association between resistance training and all-cause mortality. A single null analysis does not erase the broader pattern in the 2022 reviews, but it is a reason not to present the association as universal or settled. See the 2024 NHANES analysis.
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Another 2024 study examined weight training and mortality among older adults. Its publication establishes that this population and exposure have been studied, but the available information here does not support quoting a numerical finding from it. Read the older-adult study.
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What readers can reasonably take from the evidence
- Resistance or muscle-strengthening activity is associated with lower mortality in several reviews and cohort analyses, but causation has not been established.
- The reported associations differ by study, outcome, and weekly duration; there is no proven longevity dose in this evidence.
- The results concern activity, not a particular lifting style, product, gym, or membership.
- These findings alone cannot determine what training is safe or suitable for an individual. The studies do not provide individualized medical or exercise advice.
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