90 to 120 Minutes a Week May Help You Live Longer

Key Points:

• A 30-year study published in the British Journal of Sports Medicine found that 90–120 minutes of weekly strength training is linked to a lower risk of death from cardiovascular and neurological diseases, as well as all-cause mortality.
• The research, involving 147,374 participants aged around 54 at baseline, showed a 13% reduced risk of death from any cause and a 19% lower risk of cardiovascular death for those engaging in 1.5 to 2 hours of strength training weekly.
• No additional mortality benefits were observed beyond 120 minutes per week, suggesting that this duration is sufficient for promoting longevity and overall health.
• Strength training includes exercises with free weights, machines, bodyweight movements like push-ups and squats, and other activities such as resistance bands, gardening, yoga, and Pilates.
• While the study is observational and has limitations like self-reported data and lack of exercise intensity details, experts emphasize the importance of incorporating strength training alongside aerobic exercise for metabolic health and reducing cardiovascular risk.