30–60 minutes of strength training per week
People who engage in 30–60 minutes of strength training each week have a 10–20% lower risk of dying compared to those who don’t train at all. Training beyond this amount won’t bring any extra benefit. Combining strength training with aerobic exercise yields the best results.
Doing bodyweight squats and push-ups costs nothing. Aim fo…
When multiple observational studies are pooled together (without subgroup analysis), individuals who perform s…
Doing bodyweight squats and push-ups costs nothing. Aim for 1–2 sessions per week, each lasting 20–30 minutes. The real challenge is fitting this into your weekly schedule.
When multiple observational studies are pooled together (without subgroup analysis), individuals who perform strength training show a 10%–17% reduction in mortality risk relative to non‑trainers. This benefit peaks at roughly 30–60 minutes of weekly training, delivering a 10%–20% risk drop; more training does not further improve outcomes. Those who also do aerobic exercise enjoy an even lower mortality risk than those who do neither type of exercise.
Momma H 等 (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
Open source linkThis type of research is merely a tracking record; the amount of exercise was still self-reported by the participants. The evidence in the section 'Overtraining can actually lead to worse results' is very weak, so there is no need to limit training volume because of it. Strength training also has benefits for the elderly, such as preventing falls and preserving muscle, which are written in Section 1. For those with knee degeneration pain, training thigh muscles is more effective than arthroscopic surgery; see Section 6, item 33 (arthroscopic debridement).