This exercise habit may slash dementia risk and help you live longer, study finds

June 7, 2026 - 23:51

A large-scale Harvard study suggests that adding strength training to your weekly routine could significantly reduce the risk of dementia and extend your lifespan. Researchers analyzed data from more than 147,000 adults over several years and found a clear connection between regular resistance exercise and better long-term health outcomes.

The study, published in a leading medical journal, determined that people who engaged in 90 to 119 minutes of strength training each week had a 13% lower risk of dying from any cause compared to those who did no such exercise. The benefits were even more pronounced for brain health. Participants who met this weekly target showed a notable reduction in the likelihood of developing dementia, including Alzheimer's disease.

The findings add to a growing body of evidence that muscle-strengthening activities, such as lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats, are just as important as aerobic exercise for overall health. The researchers emphasized that the protective effects were independent of how much cardio exercise participants did. This means that even if you already run or walk regularly, adding strength work provides additional, unique benefits.

Experts suggest that the ideal routine involves two to three sessions per week, each lasting about 45 to 60 minutes. This could be broken down into exercises targeting major muscle groups. The study's authors noted that the key is consistency, not intensity. Moderate effort, performed regularly, appears to be enough to trigger the positive effects on the body and brain, potentially delaying cognitive decline and reducing the risk of premature death.