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The claim: Resistance training helps you live longer

Resistance training.

Based on

A 2022 meta-analysis of 16 long-term cohort studies. Its main mortality analysis covered 263,058 people.

Evidence level 3 of 5: large long-term studies of people. What this means

The evidence saysWorksDo it, if it fits your goals.

Lifting, bands or bodyweight work is linked to a longer life, and the sweet spot is surprisingly small.

Evidence
Strong: large studies of people, consistent results
Cost
Free at home, or the price of a gym membership
Watch for
More is not better: the benefit peaked at about 30 to 60 minutes a week

What it is

Any activity that works your muscles against resistance: weights, machines, resistance bands or bodyweight moves such as push-ups and squats.

What the research found

  • A 2022 meta-analysis in the British Journal of Sports Medicine pooled 16 cohort studies. Muscle-strengthening activity was linked to a 15% lower risk of death from any cause.
  • The relationship was J-shaped: the biggest drop in risk, roughly 10 to 20%, came at about 30 to 60 minutes a week.
  • Combining muscle-strengthening with aerobic exercise was linked to a 40% lower risk of death from any cause, compared with doing neither.
  • These are observational studies, so they show a strong link rather than proof of cause. The results are consistent across large populations, which is why this rates Works.

Where this evidence sits

  1. 1Guidelines and expert position statements
  2. 2Reviews of randomised trials
  3. 3Large long-term studies of peopleThis check
  4. 4Small or short human trials
  5. 5Animal and lab studies

The bottom line

Two short strength sessions a week is one of the best-supported longevity habits there is, and it can cost nothing. Pair it with regular cardio for the biggest effect.

Sources

Last reviewed 10 October 2026. Ratings change when the evidence does. This is general information, not medical advice: talk to your doctor before changing medication or treatment.