New research suggests 90–120 minutes of weekly strength training boost heart health
Just two hours a week of weight training may be enough to support healthy aging
A new study suggests that you may not need long or intense gym sessions to improve your long-term health — just a couple of hours of strength training each week could be enough to support longevity.
Research published in the British Journal of Sports Medicine found that around 90–120 minutes of weekly resistance training was associated with the greatest reduction in risk of death from all causes.
The findings indicate that even modest, consistent strength training routines may significantly benefit heart health, mobility, and overall survival when maintained over time.
What the Study Found
The large-scale analysis reviewed data from nearly 150,000 participants across three major long-term health studies. Participants reported their weekly physical activity, including resistance training such as weightlifting and machine-based exercises, as well as aerobic activity like walking, cycling, and swimming.
Over a 30-year follow-up period, researchers observed that individuals who engaged in strength training had a lower risk of death compared to those who did none. However, benefits appeared to level off at around two hours per week.
Those completing 90–119 minutes of resistance training weekly saw a 13% lower risk of death from any cause, a 19% lower risk of cardiovascular-related death, and a 27% lower risk of death from neurological conditions compared to non-participants.
Interestingly, cancer-related mortality showed a different pattern, with the most benefit seen in those doing 30–59 minutes of strength training per week.
Researchers also found that aerobic exercise alone reduced mortality risk by 26% to 43%, but the strongest results came from combining both forms of exercise. Participants who met recommended aerobic activity levels and also performed strength training had up to a 45% lower risk of death.
Experts Caution Against Strict Interpretations
Despite the promising results, researchers stressed that the findings should not be interpreted as a strict exercise threshold. The data relied on self-reported activity levels and did not include all forms of resistance exercise, such as Pilates or calisthenics.
Experts also noted that higher volumes of intense training may lead to fatigue, inflammation, or joint stress in some individuals, particularly older adults.
As one researcher explained, the key takeaway is not precision but consistency over time.
Why 2 Hours May Be a Practical Sweet Spot
Experts say around two hours of weekly strength training may be enough to support muscle growth, bone density, and functional mobility — all critical factors in healthy aging.
They also emphasize sustainability, noting that routines people can maintain for decades are more beneficial than extreme programs that are difficult to sustain.
Some fitness specialists also point out that resistance training can elevate heart rate and provide cardiovascular benefits when performed with appropriate intensity and minimal rest.
How to Apply It in Real Life
Health experts recommend combining both strength and aerobic exercise for optimal benefits. A common guideline includes two to three weekly strength sessions totaling 90–120 minutes, alongside at least 150 minutes of moderate aerobic activity such as brisk walking, swimming, or cycling.
