# Optimal dose of resistance training for longevity?

**URL:** <https://forum.barbellmedicine.com/t/optimal-dose-of-resistance-training-for-longevity/17256>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [March 22, 2025, 2:23pm UTC](https://forum.barbellmedicine.com/t/optimal-dose-of-resistance-training-for-longevity/17256 "2025-03-22T14:23:57Z")\
**Posts on this page:** 2\
**Page:** 1

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**Author:** ![BatmanDK](https://avatars.discourse-cdn.com/v4/letter/b/6bbea6/32.png) [@BatmanDK](https://forum.barbellmedicine.com/u/BatmanDK)\
**Post date:** [March 22, 2025, 2:23pm UTC](https://forum.barbellmedicine.com/t/optimal-dose-of-resistance-training-for-longevity/17256/1 "2025-03-22T14:23:57Z")

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What do you think about this study?

> **[Muscle-strengthening activities are associated with lower risk and mortality...](https://pubmed.ncbi.nlm.nih.gov/35228201/)**
>
> PROSPERO CRD42020219808.

Is the optimal dose of resistance training for longevity 130-140 minutes of resistance training per week?

Are there other studies in this area?

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [March 22, 2025, 2:40pm UTC](https://forum.barbellmedicine.com/t/optimal-dose-of-resistance-training-for-longevity/17256/2 "2025-03-22T14:40:05Z")

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While we would agree that there is a non-linear relationship regarding RT volume and health benefits, we would not agree with the characterization as a J-curve. Rather, we think that the evidence mostly points towards a dose-dependent improvement in health with more lifting, all else being equal. The biggest issue with the study cited is the few studies (~6 if I recall off hand) and methodological issues in documenting both volume and health outcomes. I do not think it’s a reasonable conclusion that increased RT volume worsens health outcomes, though I do think ~ an hour to 90-minutes per week would give the majority of health benefits for most individuals.

Yes there are other studies:

> **[Physical exercise volume, type, and intensity and risk of all-cause mortality...](https://pubmed.ncbi.nlm.nih.gov/37351547/)**
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> Regular physical exercise is significantly related with reduced risks of all-cause mortality and recurrent vascular events in patients with CVD. In this population with high rates of lipid-lowering and blood pressure--lowering medication use,...

> **[Dose-response association of aerobic and muscle-strengthening physical...](https://pubmed.ncbi.nlm.nih.gov/35953241/)**
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> The minimum effective dose of aerobic PA for significant mortality risk reduction was 1 hour/week of MPA or VPA, with additional mortality risk reduction observed up to 3 hours/week. For older adults, only small decreases in mortality risk were...

> **[How much resistance exercise is beneficial for healthy aging and longevity?](https://pmc.ncbi.nlm.nih.gov/articles/PMC10199130/)**
>
> Resistance exercise (RE) is an important physical activity modality conferring major health benefits that are partially complementary to benefits from endurance exercise. Recent meta-analyses reveal a U-shaped relationship between RE volumes and ...

If you have questions specific to your exercise program selection and/or health, we’d be happy to answer them.