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

A 30-year study from the Harvard T.H. Chan School of Public Health identifies an optimal amount of weekly resistance training for longevity. Research suggests that 90 to 120 minutes of strength training per week reduces the risk of premature death. This benefit exists regardless of whether individuals also perform cardio.

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New data from a Harvard study establishes a specific weekly time range for maximizing longevity gains through strength training.

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  1. Strength Training Sweet Spot Linked to Increased Longevity

    A 30-year study from the Harvard T.H. Chan School of Public Health identifies an optimal amount of weekly resistance training for longevity. Research suggests that 90 to 120 minutes of strength training per week reduces the risk of premature death. This benefit exists regardless of whether individuals also perform cardio.

    What's confirmed:

    • Roughly 90-120 minutes of strength training per week is linked with a 13% reduced risk of premature death.
    • A Harvard T.H. Chan School of Public Health study analyzed 30 years of data from more than 147,000 men and women.
    • Any amount of strength training, including just a few minutes per week, is associated with a lower risk of premature death.
    • Weekly strength training of 1.5-2 hours may reduce the risk of death from neurological and cardiovascular diseases.

    Still unconfirmed:

    • Engaging in 30 to 60 minutes of muscle-strengthening activities per week is associated with a 10% to 20% reduction in mortality risk from all causes.
    • Combining high aerobic exercise and weekly strength training provides the optimal strategy to lower overall mortality risk.
    • Three hours of weekly exercise combining cardio, strength training, and stretching may slow aging.
    confidence 90%