Lifting weights for just 30 minutes a week reduces the risk of death

30 minutes of weights a week to live long

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Previous studies had already shown how the building of muscle mass was linked to a lower risk of death, but until now scientists had never probed what could be the optimal “dose”. According to researchers at the Tohoku University Graduate School of Medicine, just performing strength training for 30 to 60 minutes each week can reduce the risk of death from heart disease, diabetes and cancer by 10 to 20 percent. And when combined with aerobic exercise, the risk can decrease by 40%.

Not just a gym

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Scientists point out that you don’t need to go to the gym or turn your living room into a weight room to get these benefits. Heavy gardening activities also matter as much as a strength training session as much as weight lifting or push-ups. And you don’t even need to do it every day – the study finds that exercising longer doesn’t further reduce risk. 30/60 minutes a week helps us to create a sufficient protective shield.

Strengthening Your Muscles to Live Long: Studying

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• To conduct their research, the authors analyzed 16 previous studies in which adults between the ages of 18 and 97 and without severe health problems had been monitored for between 2 and 25 years.
• Of these studies, 12 included men and women, two included only men while 3 involved only women.
• The discovery was that muscle-strengthening activities were linked with a lower risk of death from any causeparticularly for heart disease and stroke, some forms of cancer and diabetes.
• The best results were achieved after 30-60 minutes of muscle strength training.
• Individuals who engage in strength training and also aerobic exercise show a 40% lower risk of all causes of death, a 46% lower risk of heart disease, and a 28% lower risk of cancer.