Optimal Strength Training for Health: 'Just 2 Hours a Week' Recommended

Engaging in 90 to 120 minutes of strength training weekly can substantially lower the risk of death, according to a large-scale study published in the British Journal of Sports Medicine. Researchers tracked over 147,000 U.S. adults for up to 30 years and found that this moderate amount of resistance exercise was associated with a significant reduction in overall mortality risk compared to those who did not exercise.

The study indicated a 13% decrease in overall mortality risk for individuals who performed 90-119 minutes of strength training weekly, such as weightlifting, push-ups, and squats. This benefit persisted even after accounting for other factors like aerobic exercise and diet. The positive effects were particularly notable for preventing deaths from cardiovascular diseases, with a 19% reduction, and neurological diseases, including dementia, where the risk decreased by an impressive 27%.

However, the research also highlighted that the mortality benefits plateaued after exceeding two hours of weekly strength training. Exercising for three or four hours did not yield additional advantages in reducing health risks. Interestingly, the protective effect against cancer mortality was observed only with less than an hour of weekly strength training; longer durations showed no benefit and could potentially be counterproductive.

Researchers theorize that excessive strength training might increase levels of Insulin-like Growth Factor 1 (IGF-1), a hormone that aids muscle growth but is also linked to increased risk for certain cancers like colon, prostate, and breast cancer. For cardiovascular health, prolonged intense exercise might temporarily increase arterial stiffness. The study ultimately suggests that while strength training offers valuable supplementary benefits to aerobic exercise, consistency with a moderate amount is key for optimal health outcomes.