Two Hours of Weekly Strength Training Hits the Sweet Spot for Longevity
Graded Strong — three prospective cohorts of 147,374 adults followed up to 30 years with repeated measures, though activity was self-reported and the design is observational.
- Design
- —
- Participants
- 147,374
- Duration
- —
- Funding
- NCI NIH HHS
This study suggests around two hours of weekly strength training, paired with cardio, may offer the best longevity payoff.
In nearly 150,000 adults tracked for up to 30 years, doing 90 to 119 minutes of strength training per week was linked to a 13% lower risk of dying from any cause. More than two hours weekly added no extra benefit. Combining strength work with aerobic exercise gave the biggest mortality drop.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.