Just 2 Hours of Strength Training a Week May Help You Live Longer

A recent study suggests that dedicating 90 to 120 minutes to strength training each week could significantly enhance longevity. Researchers have found that this amount of weekly strength training is linked to a reduced risk of death from various causes, including cardiovascular and neurological diseases.

The findings, published in the *British Journal of Sports Medicine*, stem from a comprehensive analysis conducted over 30 years involving nearly 150,000 participants. The study reveals that engaging in strength training for 1.5 to 2 hours weekly can lower the risk of mortality from any cause by 13%. Interestingly, the researchers noted no additional benefits from exceeding 120 minutes of strength training each week, indicating that this time frame is optimal for health and longevity.

Dr. Clarinda Hougen, a primary care sports medicine specialist, emphasizes the importance of integrating strength training into an exercise routine. She points out that while aerobic exercises are crucial for raising heart rates, strength training—whether through free weights, machines, or body-weight exercises—plays a vital role in overall health. “Building muscle mass can enhance metabolic health and reduce the risk of cardiovascular issues,” she explained.

The study analyzed data from three major health studies: the Health Professionals Follow-up Study, and the Nurses’ Health Study I and II. Participants were asked every two years about their weekly strength training and aerobic activities, which included brisk walking, running, swimming, and cycling. The results indicated that those who engaged in 90 to 120 minutes of strength training had a 19% lower risk of dying from cardiovascular diseases and a 27% lower risk of death from neurological diseases.

While the research identified a lower risk of cancer associated with strength training, this was only evident at lower levels of exercise. A 9% reduction in cancer risk was observed at 1 to 29 minutes of strength training weekly, and a 12% reduction was noted for 30 to 59 minutes.

Despite the study’s robust findings, it is essential to recognize its limitations. The observational nature of the research means that causal relationships cannot be definitively established. Additionally, the reliance on self-reported data and the exclusion of certain types of strength training may impact the results.

Dr. Mary Greene, a cardiologist, noted that while the study establishes an optimal range of 90 to 120 minutes of strength training weekly, benefits can be observed at lower levels as well. The study contributes to a growing body of evidence highlighting the positive effects of strength training on mortality and overall health.

Beyond longevity, strength training offers numerous additional health benefits. These include improved cardiovascular health, enhanced metabolic function, increased bone density, and better mental health. Dr. Hougen recommends consulting with a healthcare provider before starting a new exercise regimen, particularly for those with existing health concerns. Finding enjoyable activities can also help individuals stick to their fitness goals, making it easier to maintain a consistent routine.