About two and a half hours of exercise a week (cardio plus strength work) is associated with a markedly lower risk of early death; resistance training adds its own benefit for heart health, blood sugar, joints, and bones.
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This is the strongest, most central claim in this batch: a cohort of over 500,000 US adults (JAMA Internal Medicine) found that combining moderate activity, vigorous activity, and at least two strength sessions a week cut all-cause mortality by roughly 50% compared with inactivity, with the largest cardiovascular and cancer-mortality reductions coming from combining all three. Strength training adds an independent benefit on top of cardio, not just a redundant one. The side benefits cited (blood sugar, joints, bone density) are also well documented for resistance training. These are large observational associations, not randomized mortality trials — but the consistency across several independent large cohorts makes the message solid and directly actionable.
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