Strength Training and Longevity: How Much Is Associated With Lower Death Risk

Last reviewed 2026-10-04 by Jack Mayeux, APRN, FNP. This page is clinical content and is reviewed on a regular schedule.

Medically reviewed by Jack Mayeux, FNP

Just 30-60 minutes of strength training a week was linked to 10-20% lower risk of early death.

This article walks through the Br J Sports Med (2022) (https://doi.org/10.1136/bjsports-2021-105061) paper in plain English: what was studied, what changed, what the limits are, and what it does not prove. Full citation and DOI link (https://doi.org/10.1136/bjsports-2021-105061) are at the end, with a PubMed record (https://pubmed.ncbi.nlm.nih.gov/35228201/).

What the study found

This 2022 systematic review and meta-analysis in the British Journal of Sports Medicine pooled 16 prospective cohort studies of adults without severe health conditions, looking at muscle-strengthening activity independent of aerobic exercise.

Muscle-strengthening was associated with a 10-17% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes and lung cancer, with the largest reduction at about 30-60 minutes per week. The studies were observational and the J-shaped curve means higher volumes were not clearly better.

Key finding (from the study record): Muscle-strengthening associated with 10-17% lower all-cause mortality, CVD, cancer, diabetes; max benefit ~30-60 min/week (J-shaped).

How the study was done

• Design: Systematic review and meta-analysis of 16 prospective cohorts • Who was studied: Adults >=18 • Journal / year: Br J Sports Med (2022) • First author: Momma H et al.

From the abstract: OBJECTIVE: To quantify the associations between muscle-strengthening activities and the risk of non-communicable diseases and mortality in adults independent of aerobic activities. DESIGN: Systematic review and meta-analysis of prospective cohort studies. DATA SOURCES: MEDLINE and Embase were searched from inception to June 2021 and the reference lists of all related articles were reviewed.

What it means — and what it does not

Useful takeaway: Just 30-60 minutes of strength training a week was linked to 10-20% lower risk of early death.

Limits and caveats: Observational; self-reported; J-shape means more isn't clearly better.

This evidence can inform a conversation with a licensed provider. It is not a guarantee of similar results for you, and it is not a recommendation to start, stop, or change any medication on your own.

Related research we cite

• Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study (https://doi.org/10.1016/S0140-6736(14)62000-6) — Lancet (2015); also on PubMed (https://pubmed.ncbi.nlm.nih.gov/25982160/). Takeaway: Your grip strength predicted death risk better than your blood pressure in a 140,000-person study. • Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing (https://doi.org/10.1001/jamanetworkopen.2018.3605) — JAMA Netw Open (2018); also on PubMed (https://pubmed.ncbi.nlm.nih.gov/30646252/). Takeaway: Being unfit was linked to a higher risk of death than smoking or diabetes - with no upper limit to the benefit of fitness.

How this connects to care

A2Z serves men in Utah with telehealth evaluation, labs, and provider-guided plans when appropriate. The TRT program is $149/month and includes initial labs only. Tadalafil and enclomiphene, sermorelin, and tirzepatide (compounded, not FDA-approved) are separate products.

Relevant pages on this site:

• Tirzepatide (https://a2ztrt.com/tirzepatide) (branded trial drugs are not the same as compounded products, which are not FDA-approved) • Tirzepatide vs. semaglutide (https://a2ztrt.com/tirzepatide-vs-semaglutide) (branded trial drugs are not the same as compounded products, which are not FDA-approved) • TRT program (https://a2ztrt.com/trt)

FAQ

What did this study actually find?

Just 30-60 minutes of strength training a week was linked to 10-20% lower risk of early death. The design was: Systematic review and meta-analysis of 16 prospective cohorts. Population: Adults >=18.

Does this mean I should start treatment?

No. Research informs care; it does not prescribe it. A licensed provider reviews your symptoms, labs, and history before any decision. Results vary.

What are the main limits of this evidence?

Observational; self-reported; J-shape means more isn't clearly better.

Keep reading

• TRT and Insulin Sensitivity in Men With Type 2 Diabetes (https://a2ztrt.com/post/testosterone-insulin-sensitivity) • Can You Drink Alcohol on TRT? What Men Should Know (https://a2ztrt.com/post/can-you-drink-alcohol-on-trt) • Does TRT Cause Hair Loss? What the Evidence Actually Says (https://a2ztrt.com/post/does-trt-cause-hair-loss) • What Is a Normal Testosterone Level, Really? (https://a2ztrt.com/post/what-is-a-normal-testosterone-level)

Reference

Momma H et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022. https://doi.org/10.1136/bjsports-2021-105061 (https://doi.org/10.1136/bjsports-2021-105061) · PubMed 35228201 (https://pubmed.ncbi.nlm.nih.gov/35228201/).

Next step

Start a free consult in Utah (https://a2ztrt.com/contact). Bring your questions — including anything this study raised for you.

The TRT program is $149/month and includes initial labs only. Tadalafil and enclomiphene, sermorelin, and tirzepatide (compounded, not FDA-approved) are separate products.

Talk to a licensed provider. Results vary. Not medical advice.