This Is How Long You Should Strength Train Every Week to Live Longer

Key Points:

• A Harvard study analyzing data from nearly 150,000 adults over 30 years found that 90 to 120 minutes of weekly strength training is linked to a significant reduction in all-cause mortality, cardiovascular death, and neurological disease death, with benefits plateauing beyond two hours per week.
• Strength training improves longevity by reducing systemic inflammation through the release of myokines, enhancing metabolic health, preserving muscle function, and remodeling the vascular system to protect cardiovascular health.
• Resistance training also stimulates brain health by promoting the production of brain-derived neurotrophic factor (BDNF), which supports neuron growth and communication.
• The study emphasizes that consistency and adherence to strength training are more important than intensity or muscle size, with functional strength being key for healthy aging and independence.
• Combining strength training with aerobic exercise yields the greatest mortality risk reduction, with experts recommending about 90 to 120 minutes of resistance training plus 150 minutes of moderate-intensity cardio per week for optimal longevity and quality of life.