Strength training found equally vital as cardio in reducing chronic disease risk

A decade-long study involving over 8,000 adults reveals that combining strength training with aerobic exercise significantly lowers the risk of illnesses such as diabetes, hypertension, and cancer, challenging the traditional emphasis solely on cardio.

A new study suggests that strength training may be just as important as cardio when it comes to reducing the risk of chronic disease, adding to a growing body of evidence that the best exercise routine is a mixed one.

Researchers followed more than 8,000 adults aged 40 to 64 for nearly a decade and found that people who met recommendations for both aerobic exercise and muscle-strengthening activity had lower rates of several major illnesses. According to the University of Queensland, the combined group was less likely to develop type 2 diabetes and high blood pressure and appeared to have a lower risk of heart disease and some cancers.

The findings, published in the Journal of Science and Medicine in Sport, showed the clearest benefit for diabetes, with a 50% lower risk among those who did both forms of exercise. The same group also had a 24% lower risk of hypertension and a 23% lower risk of cancer. The study also noted that only about half of participants met the aerobic target, while fewer than one in four met the guidance for both types of activity.

Lead author Ann Tuanh Pham said the results support stronger public-health messaging around resistance work, not just cardio. Gregor Malke, writing for the University of Queensland School of Public Health, said the message should be that aerobic exercise remains important, but adults should also be encouraged to add strength work to support healthy ageing.

The study used a broad definition of strength training that went beyond weights to include body-weight movements such as push-ups and sit-ups, as well as resistance-band exercises. That aligns with advice from the Mayo Clinic, the American Cancer Society and the US Centres for Disease Control and Prevention, all of which say muscle-strengthening exercise should form part of a weekly routine alongside other physical activity. Harvard Health has also linked strength work to better blood sugar control, lower blood pressure and reduced risk of chronic disease.

Researchers also pointed to short bursts of planned movement, sometimes called “exercise snacks”, as another way to build activity into the day. In practical terms, the study adds weight to a simple conclusion: for middle-aged adults, the most protective routine may not be cardio or strength alone, but both together.