Study Finds a Surprisingly Small Amount of Strength Training May Be Linked to Longer Life

One thing we know is that exercise is good for us. The harder question is figuring out how much we actually need to do before seeing meaningful results.

A new resistance training study is offering us an encouraging answer. 

Researchers found that a relatively small amount of strength training each week was associated with a lower risk of early death and several major diseases.

How Much Strength Training Per Week Did Researchers Study?

Researchers analyzed data from more than 147,000 adults who were followed for decades.

The findings suggested that about 90 to 120 minutes of strength training per week yielded the best results for the participants.

That works out to roughly:

• Two 45-minute workouts

• Three 30-minute workouts

• A handful of shorter sessions spread throughout the week

The researchers defined strength training as exercises that use weights or body weight, and include movements such as squats, lunges, and push-ups.

The Link Between Strength Training and Longevity

The study also found that the folks who performed moderate amounts of resistance training had a lower risk of dying, compared to those who did none.

Researchers found associations with lower risks of cardiovascular and neurological disease.

Interestingly, the study emphasizes that more isn't always better. The greatest benefits were observed around the 90- to 120-minute range, with no additional advantages beyond that amount of time.

The Biggest Benefits Came From Combining Exercise Types

Another finding also stood out. People who combined strength training with aerobic exercise appeared to have the lowest overall risk.

That means lifting weights doesn't have to replace walking, cycling, swimming, or jogging.

Instead, the research adds to growing evidence that strength training for health works best when it's part of a broader fitness routine.

A Little Strength Work Goes a Long Way

Studies like this are encouraging because they make our exercise goals feel more achievable.

Many of us hear recommendations and picture hours in the gym every week. This research suggests that strength training benefits may appear sooner than we might expect.

Great news for anyone who's been wondering whether a couple of workouts each week are worth the effort!

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