Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies

Researchers combined results from 16 long-term studies of adults, covering hundreds of thousands of people. This type of review, called a systematic review and meta-analysis, looks for patterns across many studies. People who did muscle-strengthening activities, such as lifting weights or doing bodyweight exercises, generally had a 10% to 20% lower risk of dying, heart disease, or cancer than those who did none. The strongest link appeared with about 30 to 60 minutes of strength training per week, although the studies could not prove that exercise itself caused the benefit.

What this means for you: This supports adding some strength training to your routine, but it does not show that you need a gym, supplements, or a specific program. The likely benefit is modest, and healthier people may have been more likely to exercise in the first place.