How Much Weekly Strength Training Is Enough for a Longer Life? New Study Reveals the Ideal Amount

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A new study published in the Journal of Aging and Physical Activity suggests that as little as 150 minutes of weekly strength training may significantly improve longevity, according to findings released on June 23, 2026. The research, conducted by a team at the University of Leiden in the Netherlands, analyzed data from over 40,000 participants aged 40 to 70, tracking their exercise habits and mortality rates over a 10-year period.

Key findings from the study indicate that individuals who engaged in regular strength training—defined as activities like weightlifting, resistance band exercises, or bodyweight routines—had a 25% lower risk of all-cause mortality compared to those who did not participate in such activities. The study further noted that the benefits were most pronounced among participants who maintained a consistent routine, with no additional gains observed beyond 150 minutes per week.

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Methodology and Data Analysis

The research team used data from the Netherlands National Cohort, a long-term public health study tracking lifestyle factors and health outcomes. Participants self-reported their exercise routines, including the frequency, duration, and type of strength training. Researchers controlled for variables such as diet, smoking, and preexisting health conditions to isolate the impact of strength training on longevity.

Dr. Anke van der Meer, a senior researcher at the University of Leiden and co-author of the study, emphasized that the findings challenge previous assumptions about the amount of exercise required for health benefits. “Strength training has often been overshadowed by aerobic exercises like running or cycling in public health guidelines,” she said. “Our data shows that even moderate levels of resistance training can have a substantial impact on lifespan.”

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Context and Public Health Implications

The study aligns with broader recommendations from the World Health Organization (WHO), which advises adults to engage in muscle-strengthening activities at least two days per week. However, the Leiden research suggests that the threshold for meaningful health benefits may be lower than previously thought.

Public health officials in the Netherlands have already begun reviewing the findings to update national exercise guidelines. “This study provides strong evidence that strength training should be prioritized in public health campaigns,” said Martijn van den Berg, a spokesperson for the Dutch National Institute for Public Health and the Environment. “It’s a simple, accessible way for people to improve their health without requiring specialized equipment or facilities.”

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Limitations and Future Research

While the study highlights promising results, researchers caution that its findings are based on self-reported data, which can be subject to inaccuracies. Additionally, the cohort primarily consisted of individuals from urban areas with access to healthcare, raising questions about the applicability of the results to more diverse populations.

Dr. van der Meer noted that future studies should explore the effects of strength training in underrepresented groups, including older adults and those with chronic illnesses. “We need to ensure that these recommendations are inclusive and adaptable to different lifestyles,” she said.

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Why This Matters for Individuals

For the average adult, the study underscores the importance of incorporating strength training into daily routines. Simple exercises such as squats, push-ups, or using resistance bands for 30 minutes, five times a week, could yield significant health benefits.

Health advocates have also pointed to the study’s potential to shift public perception about exercise. “Many people believe they need to spend hours at the gym to see results,” said Lisa Thompson, a fitness expert at the American College of Sports Medicine. “This research shows that even small, consistent efforts can make a difference.”

The study’s authors plan to release a follow-up analysis in 2027, which will include data from international cohorts to further validate their findings. Until then, health professionals recommend starting with short, manageable strength training sessions and gradually increasing intensity as fitness levels improve.

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Quoted textAccording to the study, “Participants who engaged in 150 minutes of strength training per week demonstrated a marked reduction in cardiovascular and metabolic risks, which are leading causes of mortality in middle-aged populations.”SourceJournal of Aging and Physical Activity, June 23, 2026