# Two Hours of Weekly Strength Training Hits the Sweet Spot for Longevity

*Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity.*

- **Evidence Level**: Strong
- **Publication Types**: Journal Article
- **Journal**: British journal of sports medicine
- **Sample Size**: 147,374 adults followed up to 30 years
- **Authors**: Zhang Y, Lee DH, Rezende LFM, Ma Y, Giovannucci E
- **Published**: 2026-06-02
- **Topics**: resistance training, mortality, exercise
- **DOI**: https://doi.org/10.1136/bjsports-2025-110503
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42230125/

## Summary

In nearly 150,000 adults tracked for up to 30 years, doing 90 to 119 minutes of strength training per week was linked to a 13% lower risk of dying from any cause. More than two hours weekly added no extra benefit. Combining strength work with aerobic exercise gave the biggest mortality drop.

## Practical Takeaway

This study suggests around two hours of weekly strength training, paired with cardio, may offer the best longevity payoff.

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