The answer to this, and all fitness questions is, “it depends.”
However, when it comes to the frequency of resistance training for longevity, new research suggests a sweet spot of strength training.
Research recently published in the British Medical Journal suggests that 90-120 minutes per week is best for long term health. This recommendation also reflects the recent review of strength training guidelines from the American College of Sports Medicine.
The details
The researchers analyzed data from 147,000 adults for 30 years and found that those who did between 90-120 minutes of resistance training per week had a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological disease.
They tracked almost 32,000 men and more than 147,000 women who started the study with the average age of 54.
They also looked at those who only did aerobic exercise, and there was a 26-43% lower risk of death with any amount above 7.5 MET hours per week.
The biggest benefits came from the combination of resistance training and aerobic exercise. Adults who perform 30-44 MET hours of aerobic activity weekly with 60-120 minutes of resistance training lower their risk of death by 45%.
What is a MET?
A MET is a Metabolic Equivalent of Task hour and is used to compare different activities. A MET hour is the unit used to measure the total amount of energy expenditure of physical activity. One MET is the energy used at rest, or your resting metabolic rate. If you do an activity with a rating of 4 METS it means you are burning 4 times as energy than at rest.
Your cells need oxygen to create energy and one MET is approximately 3.5 millilitres of oxygen consumed, per kilogram of body weight, per minute. Researchers have calculated the equivalent METS for a variety of exercises based on a 74 kg person.
If you want to compare activities here is a comprehensive list of METs for most activities.
How often do I need to lift weights?
If your goal is long term health, than two or three times per week, for 30-40 minutes would be sufficient to reduce your risk of death and improve fitness. Most people don’t need to go the gym more than 3 times a week, there is some benefit to going more often, but not a lot. If you train twice a week it will take a little longer to see fitness benefits, but the health benefits are the same.
The biggest benefit comes from being consistent.
This study does confirm what we already know. Resistance training and aerobic exercise are both important components of an exercise program. Whether you want to stay healthier and fitter longer, reduce the risk of disease, or stay mobile and active, strength training should be part of your routine.
Change your mind, change your health,
Shayla
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