A recent study highlighted by the BBC suggests that around 90–120 minutes of strength training per week may be linked to a lower risk of premature death and a reduced risk of developing several chronic diseases.
The encouraging news is that this works out to just two one-hour strength training sessions per week for most people.
Many people think they need to spend hours in the gym every day to improve their health, but the research shows that a relatively small amount of regular resistance training can make a significant difference. Strength training helps maintain muscle mass, preserve bone density, improve balance, and support overall physical function as we age.
These benefits aren't just important for athletes or fitness enthusiasts. They can make everyday life easier too. Simple tasks such as carrying shopping, climbing stairs, lifting luggage, or doing DIY become easier when you are stronger.
Strength training is also an effective way to support long-term health by improving blood sugar control, boosting metabolism, and helping to maintain a healthy body weight.
While the study found that around two hours per week appeared to provide the greatest longevity benefits, this doesn't mean more training is harmful. Additional training can still help improve strength, fitness, muscle mass, and physical performance. The key message is that you don't need an extreme approach to gain meaningful health benefits.
For the best results, combine strength training with regular physical activity such as walking, cycling, swimming, or other forms of cardiovascular exercise.
If you're looking for a simple and effective way to invest in your future health, strength training twice a week is a great place to start. It's never too late to begin, and the benefits can last a lifetime.
Jason Isaacs Personal Training
Helping people in Brighton & Hove get stronger, fitter, and healthier for life. 💪🏻
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