Researchers have identified an optimal weekly dose of strength training for longevity: 90 to 120 minutes. A study following more than 147,000 individuals over three decades found this amount associated with significantly lower risks of death from all causes, especially cardiovascular and neurological diseases.
The findings, published recently, suggest a clear sweet spot for resistance exercise. Going beyond this range did not appear to confer additional benefits, while doing less diminished the protective effects. The work adds to growing evidence that muscle-strengthening activities are critical for long-term health.
Participants performing 90–120 minutes of strength work weekly showed a notable reduction in mortality risk. When combined with aerobic exercise—such as brisk walking or cycling—the benefits were even more pronounced. The study relied on self-reported exercise habits and health records.
Experts caution that the observational nature of the research cannot prove causation. Individual factors like diet, genetics, and overall lifestyle may influence the results. Still, the large sample size and long follow-up period lend credibility to the association.
For most adults, incorporating two 45- to 60-minute resistance sessions per week could yield meaningful health gains.