A new study suggests that regular strength training may support both longevity and brain health, with researchers identifying a connection between resistance exercise and a lower risk of death from several major causes.

The research team from the Harvard T.H. Chan School of Public Health analyzed data from 147,374 adults for up to 30 years, tracking exercise habits and overall health outcomes throughout that time.

They found that participants who performed moderate resistance training—between 90 and 119 minutes per week—had a 13 percent lower risk of death from any cause than those who did not include strength training in their routines.

At the same time, these individuals also experienced a 19 percent lower risk of death from cardiovascular disease and a 27 percent lower risk of death from neurological diseases, many of which were related to dementia.

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The findings, published in the British Journal of Sports Medicine, point to significant benefits linked to a modest amount of weekly muscle-strengthening activity.

The researchers noted that the greatest health effect occurred when strength training was paired with aerobic exercise. Adults who regularly engaged in both activities showed up to a 45 percent lower risk of death compared to those who did little of either.

However, the study also observed that more training did not continue to reduce risk indefinitely. Beyond approximately 120 minutes per week of resistance exercise, there was no additional decrease in mortality risk.

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Josephine Hunt, an educational leader and founder of The Resilience Revolution in New Jersey, told Fox News Digital that the results align with other evidence connecting strength training to healthy aging.

“The conversation about longevity often focuses on living longer, but I believe the more important goal is maintaining the strength, mobility, independence, and vitality to fully participate in life as we age,” Hunt said.

She explained that resistance training supports muscle mass and bone density, improves balance, and promotes functional ability during older adulthood.

For women, Hunt emphasized that weight training may become particularly important after menopause, a period when strength and bone density can decline at a faster rate.

“Resistance training is not about bodybuilding, appearance, or achieving a certain physique,” she said. “It is about preserving the ability to live life on your own terms.”

According to Hunt, maintaining physical strength through consistent exercise can help people remain independent, recover after injury or illness, and continue to engage in travel and everyday activities later in life.

Researchers cautioned that despite the strong associations observed, the study cannot prove that lifting weights directly caused participants to live longer.

They also acknowledged limitations, including a reliance on self-reported exercise data and a study population composed mainly of white, middle-aged and older health professionals, which may restrict how widely the results can be applied.

Overall, the findings contribute to growing evidence that combining strength and aerobic training supports not only longer life but also greater vitality with age.