A landmark study published in the British Journal of Sports Medicine following 400,000 adults over 15 years has found that strength training just twice per week reduces all-cause mortality by 40% — more than any pharmaceutical intervention.
The Evidence
Participants who performed 2-3 resistance training sessions weekly had 40% lower all-cause mortality, 46% lower cardiovascular mortality, and 33% lower cancer mortality compared to those who did no strength training.
Minimum Effective Dose
Sessions as short as 20 minutes were effective. The key is engaging all major muscle groups through compound movements like squats, presses, and rows at a challenging intensity.
- 40% all-cause mortality reduction
- 400,000 adults followed for 15 years
- Just 2 sessions per week needed
- 20-minute sessions are sufficient
