This Is How Long You Should Strength Train Every Week to Live Longer
A study published in the British Journal of Sports Medicine found that adults who engaged in 90 to 120 minutes of weekly strength training had a 13% lower risk of death from any cause, a 19% lower risk of cardiovascular death, and a 27% lower risk of neurological death compared to those who did not lift weights, according to research spanning three cohorts of nearly 150,000 adults over 30 years.
The findings challenge popular perceptions that extreme fitness regimens are necessary for longevity, suggesting that moderate resistance training—such as three or four 30-minute sessions—may provide significant health benefits. Researchers noted that additional time beyond 120 minutes per week did not further reduce mortality risks.
Why it matters
The study highlights the role of muscle as an endocrine organ, with Dr. Vonda Wright, an orthopedic surgeon, explaining that strength training triggers the release of myokines, which reduce systemic inflammation linked to chronic aging diseases. Resistance training also improves blood sugar control, bone density, and metabolic health, while protecting against age-related loss of independence, according to Alex Rothstein, an exercise physiologist.
Cardiovascular benefits include improved arterial elasticity and reduced visceral fat, which may lower heart disease risk. Additionally, muscle activity stimulates brain-derived neurotrophic factor (BDNF), a protein linked to enhanced neuronal function, though the study did not specify how training intensity affects this mechanism.
What may happen next
Researchers caution that the study does not define optimal training types, intensities, or set counts, leaving room for future studies to refine recommendations. Co-authors Yiwen Zhang and Edward Giovannucci emphasized that the 90- to 120-minute range should be viewed as a benchmark rather than a strict target, with potential for individual variation in outcomes.
Public health initiatives may explore how to translate these findings into accessible fitness guidelines, particularly for middle-aged populations. However, without data on specific training protocols, widespread adoption of the findings remains speculative.
Frequently Asked Questions
What was the study’s primary finding? Adults who performed 90 to 120 minutes of weekly strength training had significantly lower risks of death from any cause, cardiovascular issues, and neurological diseases compared to those who did not lift weights.
How does strength training affect the body beyond muscle growth? It reduces systemic inflammation, improves metabolic health, strengthens bones, and may enhance brain function through the release of neurotrophic factors.
What limitations did the study acknowledge? Researchers noted they lacked data on specific training types, intensity levels, and set counts, emphasizing that the 90- to 120-minute range should not be considered a strict target.
Could the benefits of strength training be maximized through personalized workout plans, or does the current data suggest a one-size-fits-all approach is sufficient?