How much strength training do you need for better health?

Strength training may be one of the most effective things you can do for your long-term health. The surprising part is that you may not need as much of it as you might think.

A recent study published in the British Journal of Sports Medicine found that adults who regularly performed resistance training had lower risks of death from all causes, cardiovascular disease, and neurological disease. The study found particularly strong associations among people who reported 90 to 119 minutes of resistance training per week.

That is a relatively modest time commitment for a potentially significant health benefit.

Can strength training help you live longer?

Research suggests that regular strength training is associated with a lower risk of premature death.

In the British Journal of Sports Medicine study, resistance training was associated with a 13% lower risk of all-cause mortality, a 19% lower risk of cardiovascular mortality, and a 27% lower risk of neurological disease mortality among participants reporting approximately 90 to 119 minutes of resistance training per week.

The findings add to a growing body of evidence supporting resistance training as an important part of a healthy lifestyle.

How much strength training should you do each week?

For general health, 90 to 120 minutes of strength training per week is a reasonable goal based on the findings of this study. A general rule of thumb I give is to aim for 2 days per week at minimum. You could divide that into two or three workouts per week rather than spending hours in the gym every day.

You don’t need an elaborate workout program. The most important thing is finding a type of resistance training that you enjoy and can do consistently.

What is the best type of strength training?

The best type of strength training is the type you can perform safely and consistently.

Personally, I prefer traditional weightlifting, including exercises such as squats, deadlifts, bench presses, and dumbbell and kettlebell exercises.

But you don't necessarily have to weightlift to get stronger. Resistance bands work. Bodyweight exercises work. Home gym workouts can work just as well as going to a traditional gym. Your training history, comfort level, goals, and available equipment should all influence what you choose. The variable that that matters is that you are working sufficiently hard to fatigue the muscle and get within a few repetitions of muscle failure.

What strength exercises should you do?

It can be easier (and more time-saving) to focus on exercises that work large muscle groups rather than trying to train every muscle individually.

For example, a squat works several muscle groups at the same time, while a leg-extension machine primarily targets the quadriceps.

My personal approach is to perform two or three compound movements, such as squats, deadlifts, and bench presses, followed by a couple of isolation exercises for specific muscles I want to develop.

The biggest gains happen when you go from doing no strength training to establishing a consistent, sustainable routine.

What are the health benefits of strength training?

Strength training can improve muscle strength, bone health, blood sugar regulation, body composition and physical function.

Resistance exercise can improve insulin sensitivity and blood sugar control and help maintain bone density. It also helps maintain muscle mass, which becomes increasingly important as we age.

Perhaps one of its most important benefits is helping us remain independent. Strength allows us to continue doing everyday activities such as:

• Getting up from a chair
• Walking and climbing stairs
• Getting on and off the floor
• Carrying groceries
• Lifting children or grandchildren
• Participating in hobbies and recreational activities

Strength training can also help reduce the risk of falls and injuries by helping maintain physical capacity as we age.

Think of strength training like contributing to a retirement account: the benefits can compound over time. The strength you build today can help you maintain independence years from now.

Is strength training enough to improve longevity, or should you also do cardio?

Strength training and aerobic exercise provide different benefits, so ideally you should include both. Both contribute to longevity.

Walking, cycling, swimming, running, and other aerobic activities challenge your cardiovascular system, while resistance training helps build and maintain muscle strength and physical function.

The study found particularly favorable outcomes among people who combined resistance training with aerobic activity. Both belong in a well-rounded exercise routine.

How should beginners start strength training?

The good news is that you don’t need to start by lifting heavy weights, but most are safe to do so.

Beginners should start with exercises that feel manageable and gradually increase the challenge over time.

Bodyweight exercises, resistance bands, light dumbbells, or machines can all be good options. As you become more comfortable, you can gradually increase resistance, repetitions, or difficulty.

If you have an injury, medical condition or significant mobility limitation, talk with your healthcare provider or a qualified exercise professional about how to safely modify your exercise program.

Reference:

Zhang Y, Lee DH, Rezende LFM, Ma Y, Giovannucci E. “Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity.” British Journal of Sports Medicine. 2026;60:874-883.

This content is for educational purposes only and is meant to provide general information. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions or concerns about your health. In case of a medical emergency, contact your doctor or call 911 right away.