One to two hours of strength training per week linked to longer life, especially with cardio

A large observational study of about 150,000 health professionals over 30 years finds that engaging in about 90–120 minutes of strength training weekly is linked to roughly a 13% lower risk of all-cause mortality, with larger reductions for cardiovascular (19%) and neurological (27%) deaths; when combined with at least 150 minutes of regular aerobic activity, overall mortality drops by about 45%. Benefits plateau after about two hours per week; the muscle-driven effects likely come from improved glucose handling and myokine signaling, though causality can’t be proven from observational data.