Question 89 of 433
How much strength training do I need?
The short answer
Two sessions a week that work all the major muscles, hard enough that the last few repetitions are difficult.
A review of studies covering hundreds of thousands of people found that 30 to 60 minutes a week of muscle-strengthening exercise was linked to 10 to 20 percent lower risk of death, heart disease, and cancer. That is not much time.
You need five movements: a push (push-up or press), a pull (row), a squat or sit-to-stand, a hinge (such as a deadlift or hip bridge), and a carry (walking with weights in your hands). Machines, free weights, bands, and body weight all work. What matters is progress: a little more weight or one more repetition over time.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
ROBUST HUMAN TRIALS for adult strength and function; OBSERVATIONAL for mortality estimates by weekly dose.Evidence grade (draft mapping)ARobust human trialsCObservationalPart 6, Q89 · Part sources
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.