The Combined Approach Wins for Health
The long-standing question of whether to prioritize aerobic exercise or resistance training has a new, compelling answer: do both. A large study published in the British Journal of Sports Medicine tracked nearly 150,000 adults over three decades and found
that combining the two types of exercise delivered the most significant benefits for longevity. While aerobic exercise is a known champion for heart health, this research highlights that its power is magnified when paired with strength work. Participants who met the guidelines for both aerobic activity and did a moderate amount of strength training had up to a 45% lower risk of premature death compared to those who did neither.
Finding the Strength Training 'Sweet Spot'
More isn't always better when it comes to lifting weights. The study identified a 'sweet spot' for resistance training. The greatest benefits were seen in individuals who performed about 90 to 120 minutes of strength training per week. This amount was associated with a 13% lower risk of death from any cause, a 19% lower risk from heart disease, and a 27% lower risk from neurological conditions like dementia. Interestingly, the researchers found that doing more than 120 minutes of strength training a week did not provide any additional survival advantages, suggesting a plateau effect.
What About Cardio-Only vs. A 50/50 Split?
Another large, supervised trial from Iowa State University focused specifically on cardiovascular risk factors in overweight or obese adults. It compared three groups: aerobic exercise only, resistance exercise only, and a 50/50 split of the two. After one year, the results were clear. Both the aerobic-only group and the combination group saw significant reductions in cardiovascular disease risk factors. The resistance-only group, however, did not experience the same heart health benefits. This suggests that if your primary goal is reducing cardiovascular risk, a mix of cardio and strength is just as effective as a cardio-only plan, but with the added benefit of building muscle.
How to Structure Your Week
The research provides a clear blueprint for a balanced routine. Aim for the widely recommended 150 minutes of moderate-intensity aerobic activity per week, like brisk walking, cycling, or swimming. This breaks down to 30 minutes, five days a week. Complement this with two strength training sessions, totaling 90 to 120 minutes for the week. You can structure this in a way that fits your schedule. Some prefer to alternate days, focusing on cardio one day and strength the next. Others might combine them into a single session. If you do them on the same day, most experts suggest doing strength training first to maximize muscle-building potential, as doing intense cardio beforehand can fatigue your muscles.
Practical Takeaways for Your Fitness Journey
The key message from this wave of research is that consistency and balance are more important than finding one 'perfect' routine. Strength training doesn't require a gym membership; bodyweight exercises like push-ups and squats, or using resistance bands, are highly effective. If you are short on time, remember that even small amounts of activity are beneficial. The research underscores that the most effective program is one you can stick with. By combining around 150 minutes of weekly cardio with about two hours of strength work, you are following a science-backed formula for a longer, healthier life.
