30 Seconds Summary
What is the optimal dose of resistance training for longevity?

  • Research indicates resistance training can significantly lower risk of mortality, cardiovascular disease, cancer, and diabetes.
  • Optimal weekly resistance training for most health benefits is around 30-60 minutes, with diminishing or adverse effects observed beyond 130-140 minutes.
  • A mix of aerobic and resistance training is more effective in reducing mortality and disease risk than either training type alone.
  • While low doses of resistance training are beneficial, excessive training may increase mortality and disease risks, especially in older adults.
  • Older adults might consider limiting their resistance training to about 2-2.5 hours per week for optimal health benefits.
  • The relationship between resistance training dose and health outcomes is complex, emphasizing a need for cautious interpretation and more research.
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