Researchers from Harvard’s T.H. Chan School of Public Health have pinpointed the optimal weekly dosage of strength training for longevity. Analyzing data from nearly 150,000 health professionals, the study found that 90 to 119 minutes of resistance exercise per week delivers the greatest mortality benefit, cutting all-cause death risk by 13 percent over three decades. Pushing beyond two hours yields no additional protection.
The data also confirms that combining strength training with aerobic activity maximizes survival odds. Participants logging 30 to 44 metabolic equivalent hours of cardio alongside an hour to two hours of resistance work saw a 45 percent drop in mortality risk. While cardiovascular and neurological disease risks also declined, researchers stress these findings are observational.
Still, the scale of the data offers a clear blueprint. Consistent, moderate resistance training paired with substantial aerobic activity remains the most effective strategy for extending both lifespan and healthspan.