Study shows: Combining two types of training reduces the risk of death by almost 50 percent

Running or weightlifting? Ideally, both. A new analysis suggests that those who combine the two training methods could particularly benefit – but only up to a certain point.

A healthy diet, restful sleep, social connections, mental fitness, and regular exercise are considered the five pillars of a long and healthy life. Strength training, in particular, has been recommended for years to counteract age-related muscle loss and maintain physical performance. A recent study now suggests that the combination of two specific types of training can significantly reduce the risk of death more effectively than either type of exercise alone.

More is not always better: The positive effect on mortality risk stagnates above a certain value. 

For the study, researchers followed nearly 150,000 people for up to 30 years. At regular intervals, they recorded how much time the participants spent on strength training and then compared this data with death records. During the study period, 35,798 people from the study group died. The results were published in the British Journal of Sports Medicine.

The analysis shows that even a moderate amount of strength training can reduce the risk of premature death. However, the benefits did not increase beyond a certain training duration. Participants who completed between 90 and 119 minutes of strength training per week had a 13 percent lower risk of premature death than those who did not train. Those who trained for more than 120 minutes per week, on the other hand, did not experience any additional benefit in terms of life expectancy. The researchers therefore speak of a plateau effect: beyond a certain level, the health benefits of strength training appear to stagnate.

The positive effects were particularly evident in cardiovascular and neurological diseases. For example, those who performed 90 to 119 minutes of strength training per week were 19 percent less likely to die from cardiovascular disease than those who did not. The risk of dying from dementia was even 27 percent lower. Researchers also observed a positive correlation with cancer – especially colon, bladder, and breast cancer. Even 1 to 59 minutes of strength training per week was associated with a lower risk of death. However, a higher training volume did not lead to any additional protective effect.

A combination of endurance and strength training reduces the risk of death by almost 50 percent.

The researchers also found that the greatest health benefits were achieved by combining endurance and strength training. In all categories examined, this combination performed better than either type of training alone. The strongest effect was observed in individuals who regularly engaged in endurance exercise and additionally completed 60 to 119 minutes of strength training per week. Their risk of premature death was 45 percent lower than that of people who did neither endurance nor strength training. While endurance training alone proved more effective than strength training alone, those who already regularly ran, cycled, or walked could further reduce their mortality risk through additional strength training at almost any activity level. Even relatively small amounts of exercise showed positive effects: individuals who did little endurance exercise and occasionally performed strength training had a seven percent lower mortality risk than completely inactive people.

It should be noted, however, that this study was observational. Direct causal proof that strength training extends lifespan cannot be derived from it. Furthermore, the study population consisted predominantly of middle-aged to older white healthcare professionals. The results can therefore only be generalized to other population groups to a limited extent. Nevertheless, with nearly 150,000 participants and an observation period of up to 30 years, the study is one of the most comprehensive and informative investigations to date into the relationship between strength training, endurance training, and mortality.

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