Just two hours of weight training a week 'slashes risk of early death’, scientists say

Those engaging in regular strength exercises face a 19 per cent lower chance of dying from cardiovascular conditions including heart disease and stroke.

Perhaps most striking is the 27 per cent reduction in mortality from neurological diseases, a benefit that persists even when accounting for other physical activities.

The investigation tracked 147,374 participants over a period spanning three decades. Women comprised the majority of those studied, with 115,834 female participants alongside 31,540 men.

Researchers gathered data on exercise habits through questionnaires administered every two years. Participants reported their time spent on both strength-based activities and aerobic pursuits.

Weight training includes exercises utilising dumbbells, resistance bands, and bodyweight movements such as squats and lunges.

Aerobic activities measured in the study ranged from brisk walking and jogging to swimming, cycling, tennis and squash.

This comprehensive approach allowed scientists to assess the distinct and combined effects of different exercise types.

The study's authors stressed pairing strength training with cardiovascular exercise delivers the most substantial health gains.

Among participants who maintained high levels of both activity types, mortality risks plummeted by as much as 58 per cent.

This finding highlights the importance of a balanced fitness regimen, rather than focusing exclusively on one form of exercise.

However, researchers noted a clear ceiling to these benefits.

Exceeding two hours of weekly weight training does not confer any additional protective effects.

The optimal approach, the data suggests, involves either moderate amounts of both exercise types or exceptionally high levels of aerobic activity alone.

Present NHS guidance recommends adults perform strength exercises targeting all major muscle groups on a minimum of two days a week.

The health service also advises completing at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous exercise each week.

Tom Burton, strategic lead for health and wellbeing policy at Sport England, said: "Strength-based physical activity is a powerful tool, particularly in support of healthy ageing, helping prevent or delay poor health, keeping us mobile and independent and easing pressures on overstretched health and care services."

Sport England's own research indicates active lifestyles prevent 3.3 million chronic illness cases annually, while saving the healthcare system £6billion.