Harvard Study Finds 90‑119 Minutes Weekly Strength Training Lowers Mortality

A Harvard T.H. Chan School of Public Health analysis of 147,000 American adults tracked over up to 30 years identified 90‑119 minutes of strength training per week as the optimal dose for longevity. Participants in this range experienced a 13% lower risk of death from any cause, a 19% reduction in cardiovascular mortality, and a 27% drop in deaths from neurological conditions such as dementia and Parkinson’s disease. The benefit plateaued above 120 minutes, indicating that more training does not confer additional survival advantage. The researchers also noted that combining the strength‑training sweet spot with the recommended 150 minutes of aerobic activity amplified health gains.

Separate research on adults aged 65 and older corroborates these findings: engaging in resistance exercises for 30–60 minutes each week reduces all‑cause mortality by about 19%. The World Health Organization now recommends two weekly strength‑training sessions for older populations to preserve muscle mass, improve insulin sensitivity, and curb inflammation, thereby helping prevent sarcopenia and related frailty.