Researchers from the Harvard T.H. Chan School of Public Health analyzed data from 147,374 adults. Participants were followed for up to 30 years.
Every two years, they reported how much exercise they did, including both aerobic exercise and strength training.
The study was published in the British Journal of Sports Medicine. The researchers note that the findings show an association but cannot prove that exercise alone is the cause.
How much exercise should you do?
According to The Sun, the NHS recommends that adults train all major muscle groups at least twice a week.
Also read: The 10-second one-leg balance test linked to early death, and how you compare by age
This can include weight training, resistance bands, yoga, Pilates, or bodyweight exercises.
Adults should also engage in aerobic exercise, such as brisk walking, cycling, swimming, or running.
In the study, researchers found the lowest risk among people who combined strength training with high levels of aerobic activity.
The key finding
The results showed that regular strength training over a long period was associated with a lower risk of premature death.
Also read: Cardiologists spotlight two foods that may lower cholesterol
The greatest benefit was observed among those who performed between 90 and 120 minutes of strength training per week. This is equivalent to about 13 minutes per day.
According to the researchers, this group had a 13 percent lower risk of death from all causes, a 19 percent lower risk of death from cardiovascular disease, and a 27 percent lower risk of death from neurological diseases such as dementia.
More than two hours of strength training per week did not provide any additional mortality benefits.
Sources: The Sun, British Journal of Sports Medicine, and NHS.
Also read: Study investigates what an avocado a day actually does for your health
Also read: Here's how sitting still for too long can affect your heart