Do 30–60 minutes of strength training weekly
People doing 30–60 minutes of weekly strength training had 10%–20% lower mortality than those doing none. More did not show extra benefit. Combining strength work with aerobic activity had the best outcomes.
What it takes
Bodyweight squats and push-ups are free. Try 1–2 sessions of 20–30 minutes weekly; putting them in your schedule is the challenge.
What you may gain
A meta-analysis of observational cohorts found 10%–17% lower mortality among people doing muscle-strengthening activity. The relationship was not simply “more is better”: the greatest reduction, about 10%–20%, appeared around 30–60 minutes weekly, without additional benefit at higher amounts. Combining strength and aerobic activities was associated with lower mortality than doing neither.
Context & considerations
Activity was self-reported and the studies observational. Evidence suggesting harm from excessive training is weak; do not restrict training solely because of it. Strength training also helps older adults preserve muscle and avoid falls; see Chapter 1.
Research & references
Momma H et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2021-105061