Study Links Resistance Training to Increased Longevity, Suggests 90-120 Minutes Weekly
A recent Harvard study found that people performing 90-119 minutes of resistance training per week had a 13% lower death rate from any cause compared to those doing none. The World Health Organization and U.S. Department of Health and Human Services recommend at least two weekly sessions of muscle-strengthening activity combined with 150 minutes of cardio. The research suggests that even modest amounts of strength training—as little as 30 minutes weekly—can provide significant health benefits, though the exact mechanisms and optimal intensity remain areas for further study.
Recent research from Harvard's T.H. Chan School of Public Health found that adults performing 90-119 minutes of resistance training weekly experienced a 13% lower mortality rate from all causes compared to sedentary individuals. The study aligns with existing recommendations from major health organizations and previous research indicating that 30-60 minutes of weekly muscle-strengthening exercise can reduce all-cause mortality by 10-20%. Resistance training appears to extend longevity through multiple mechanisms, including improved glucose metabolism, increased bone density, and mental health benefits that support healthier aging and greater independence. Notably, the research found diminishing returns beyond 120 minutes weekly, suggesting an optimal threshold exists. However, researchers acknowledge limitations in the current study, including lack of detail about training intensity, type, and rest periods, indicating that future research is needed to refine specific recommendations. Experts generally agree that combining resistance training with aerobic exercise produces the greatest longevity benefits, with some studies showing a 40% reduction in mortality risk when both are performed regularly.
What's missing
The articles do not discuss potential barriers to exercise adherence (cost, accessibility, injury risk, time constraints) or how recommendations might differ for people with existing health conditions, disabilities, or varying fitness levels. Additionally, there is limited discussion of socioeconomic factors that may affect who can realistically achieve these exercise targets.
How coverage differed
Scientific American presented the findings in a balanced, evidence-based manner typical of science journalism, emphasizing both the positive findings and the limitations of the research. The source acknowledged uncertainty about optimal intensity and type of training, and included perspectives from multiple experts, avoiding overstatement of the results.
What different sources said
- Scientific AmericanCenter
Resistance training may boost longevity. But how much do you need?
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