We know that strength training supports healthspan and lifespan, but how much does it take? A recent review of research suggests that minimal weekly weight training could help.
This systematic review, which included 16 studies, concluded that the amount which reduces the risk of death most is likely between 30-60 minutes per week. This amount may reduce the risk for death by 10-20%. Strength training exercises noted in this review included: weight lifting, as well as doing push-ups, sit-ups, and squats. Heavy gardening was also considered weight training. When strength-training is combined with aerobic exercise, the effects on death risk and healthspan are more pronounced.
The Hearty Take
Exercise is powerful for long-term health! Get out there and do some weight lifting, or heavy gardening. And remember - the optimal fitness routine includes both aerobic and resistance exercises. Don’t forget to include both in your health routine. If you need help coming up with a plan, reach out to your medical concierge team!