23/06/2026
How much lifting do you actually need for a longer, healthier life? 🏋️♂️📉
A massive new 30-year study just published in the British Journal of Sports Medicine looked at the exact “sweet spot” for resistance training to reduce mortality risk.
Here is the succinct breakdown:
The Sweet Spot: Just 90–119 minutes of resistance training per week reduces all-cause mortality by 13% (and neurological disease mortality by up to 27%).
The Plateau: Pushing your lifting past the 2-hour mark per week didn’t offer any additional mortality benefits.
The Ultimate Combo: The absolute lowest mortality risk was found in people who combined this moderate weight training with regular aerobic activity (cardio).
The takeaway: You don’t need to live in the weight room to reap the rewards. Just 2 to 3 solid, focused lifting sessions a week combined with your regular cardio is enough to significantly protect your long-term health.
Keep it balanced and stay consistent💪📈
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Source: Zhang Y, et al. Br J Sports Med. 2026. (DOI: 10.1136/bjsports-2025-110503)
