A new study suggests that combining strength training with cardio exercise could lower the risk of early death by nearly half. The findings, published in the British Journal of Sports Medicine, add to a growing body of evidence that mixing workout styles offers more than just variety.
Researchers analyzed data from nearly 150,000 adults across three long-term studies. They found that people who did between 90 and 120 minutes of weekly strength training — exercises like pushups, squats, lunges, and weightlifting — had a 13% lower risk of early death from all causes compared to those who did none. The numbers were more striking for specific conditions. Strength training at that level was linked to a 19% lower risk of heart disease and a 27% lower risk from neurological conditions such as Alzheimer’s.
But the biggest gains came when people added aerobic exercise to their routine. Those who did both strength and cardio — walking, running, swimming, cycling, or tennis — for 90 to 120 minutes each week saw a 45% lower risk of death than those who avoided both entirely.
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The study’s authors noted that the benefits of strength training seemed to level off after the 120-minute mark. Doing more didn’t translate into better outcomes, which suggests that time spent in the weight room could be balanced with cardio for those looking to maximize health gains.
The research, conducted by Harvard-affiliated scientists, points to how each type of exercise affects the body in distinct ways. “Aerobic exercise is generally linked to improved hemodynamics, lipid profiles and cardiorespiratory fitness,” the study explained. “Whereas resistance training may improve glucose metabolism, body composition and muscular strength.”
Combining the two, the data showed, yields “greater improvements in cardiorespiratory fitness and body composition.” The study’s bottom line was blunt: “The lowest risk occurs with high levels of both.”
Past work has pointed in the same direction, though this study’s large sample gives the finding extra weight. The idea that more exercise isn’t always better also challenges the notion that gym time should be endless to be effective.
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For someone trying to build a workout schedule, the numbers offer a clear target. Two hours a week of strength work — spread across two or three sessions — paired with similar time for cardio appears to hit the sweet spot. That could mean a couple of weight sessions and a few runs or bike rides, or mixing both into the same workout.
The study didn’t prescribe specific routines, but the exercises it tracked are common: pushups, squats, lunges, and weightlifting for resistance; walking, running, swimming, cycling, and tennis for cardio. None of it requires a gym membership or expensive equipment, which makes the threshold accessible for most people.
One thing the research didn’t address is how the split between strength and cardio might change for older adults or people with existing health conditions. The data came from a broad adult population, so individual needs could shift the balance. But the core finding — that combining both cuts risk more than either alone — is hard to ignore.
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