How much weekly weight training is needed to promote healthspan?

Dr Frank Lipman
Dec 21, 2022

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.

Study Summary

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!

Must Read

How much water do you need?
Dr Frank Lipman
Dec 29, 2022
How does nature impact well-being?
Dr Frank Lipman
Jan 4, 2023
Do you have a resistance training routine in place?
Dr Frank Lipman
Dec 20, 2022
How is red meat intake related to heart disease?
Dr Frank Lipman
Dec 19, 2022
Expert Feature
Dr. Rhonda Fitzpatrick on Cold Therapy
Dr Frank Lipman
Dec 14, 2022
Can meditation increase telomere length?
Alexandra Davidson
Dec 19, 2022


Hearty's Experts share their experience and knowledge with you.
Gwyneth Paltrow
GOOP Founder/CEO
Bobbi Brown
Bobbi Brown Founder
Rosario Dawson
Téa Leoni
Actress and Philanthropist
Neil Parikh
Casper Co-founder
Harpreet Rai
Oura Former CEO
Andrew Orlanow
Founder of Sollis Health