Study: Strength training for at least 30 to 60 minutes a week helps boost longevity

You need to exercise to maintain your overall health. But how much time do you need to spend at the gym to reap health benefits?

According to a study published in the British Journal of Sports Medicine, you should exercise for at least half an hour to one hour every week to improve longevity.

Earlier research suggests that strength training offers benefits that support longevity. When thinking about strength training, consider things like lifting weights and bodyweight exercises instead of aerobic exercises like running or swimming.

For this study, scientists wanted to find out exactly how much strength training is needed to reap those positive effects. They assessed 16 existing studies related to exercise and its effects.

Some of the studies the researchers analyzed involved up to almost 480,000 volunteers, with a range of adult ages taking part, meaning their data pool was rather extensive.

After studying the data, the scientists discovered that strength training was linked to greater cardiovascular health outcomes and greater longevity. They also found that you did not need to exercise too much to reap those benefits. (Related: Experts, studies recommend eating like your ancestors to boost longevity.)

According to the data, at least 30 to 60 minutes of muscle-strengthening exercises per week can have a positive effect on your heart health and support a long and healthy life.

The study authors added that doing more than one hour of strength training was not found to increase the health benefits so you don’t need to overwork yourself. The researchers also said that pairing strength training with aerobic exercise resulted in even greater positive effects, especially for heart health and longevity.

Tips for a safe and effective strength training program

Follow the tips below to ensure that your strength training is safe and effective.

  • Warm up and cool down for five to 10 minutes. You can warm up by walking for a bit, then stretch to cool down.
  • Focus on form, not weight. Align your body correctly and move smoothly as you go through each exercise. Remember that poor form can result in injuries and slow gains. If you are learning a strength training routine, experts recommend starting with no weight or a very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.
  • Work at the right tempo so you stay in control instead of compromising strength gains through momentum. Try counting to three while lowering a weight, hold, then count to three while raising it to the starting position.
  • Pay attention to your breathing while you are exercising. Exhale as you work against resistance by lifting, pushing or pulling, then inhale as you release.
  • Let your muscles rest. Strength training causes tiny tears in muscle tissue. But these tears aren’t harmful and they are important since your muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before you start another strength training session.

Exercise regularly as you age to boost your overall health. If you are too busy for full workouts, schedule at least 30 minutes to one hour of strength training per week to boost your heart health.

Visit for more tips on how to live longer.

Watch the video below to know more about the health benefits of exercise.

This video is from the Health Tips channel on

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