How Much Strength Training Is Enough, Too Much, and Too Little

A recent study review on the health benefits of strength training left the fitness community somewhat divided. Contrary to what we know about exercise, the research suggested that less might indeed be more when it comes to resistance training. 

Of course, this may not be so surprising, until you learn the volume of training that fell into the diminished returns category. Read on for more information.

The latest research on strength training for health and longevity

The findings indicated that the strongest benefits against cancer, cardiovascular disease, and premature death were observed in individuals who engaged in 30 to 60 minutes of strength training per week. 

Surprisingly, these benefits diminished in those who trained for an average of 140 minutes per week, with the risk of premature death even increasing after this threshold. * insert squinty eyes and cocked head in confusion *

This defies our conventional understanding of resistance training and fitness in general, leading to questions about the validity and implications of these results.

Why could less training be more beneficial?

A subsequent paper in the Journal of Health and Sport Science raised critical points on this unexpected outcome. The studies contributing to the review relied on self-reported data, leaving room for inaccurate recall or ambiguous interpretation of what constitutes 'strength training'. The types of exercises, intensity, and goals of the individuals remained unclear, making it hard to determine how these variables might have affected health outcomes.

In addition, no specific biological mechanism was provided to explain why a lower volume of training could yield better health results. The researchers hypothesized that high volumes of resistance exercise could potentially put certain individuals at an increased risk for adverse health outcomes, somewhat paralleling the effects of extreme endurance exercise.

Training results are more important than time spent.

The effectiveness of strength training shouldn't just be measured by time spent, but also by the results achieved. This was highlighted in a study by University of Mississippi researchers, where they evaluated middle-aged and older adults for leg-extension strength and adherence to muscle-strengthening activities (MSA).

The findings revealed a notable 72% reduction in mortality risk for those who were both strong and actively training for strength. However, just 5% of participants met the MSA guideline and were in the top quartile for leg strength. Now we’re talkin’.

Moreover, only 14.7% of participants met the MSA guideline of at least two strength workouts a week. These numbers highlight that, while strength training is crucial, how it is carried out can significantly impact health outcomes.

So, the next time your friends and relatives offer unsolicited advice about how you should stop lifting heavy you could say “you know, there could be something in what you’re saying but…” and then proceed to give them the stats you just learnt here.

A Balanced Approach to Strength Training

Based on these findings, it seems a balanced approach to strength training might be most beneficial. For Athletes who can only manage two short workouts a week, research suggests that this regimen may be sufficient for long-term health benefits. So if that’s you right now, don’t sweat it.

But for those willing and able to work out longer and more often, this willingness should be focused on achieving or maintaining strength, rather than just clocking hours.

Quality matters more than quantity when it comes to health and longevity.

Takeaways

As always, research is nuanced, and ultimately doing what is ‘best’ for you may look a little different to what’s ‘best’ for your neighbour. However, it is clear from the findings that regardless of whether you decide to spend more or less time at the gym, you’ll get more benefits focusing on each rep and set than the people dilly dallying on their phones in between sets. No judgment there, I am people. 

So to conclude, you should personalise your training plans according to your specific needs, capabilities, and goals. It won’t be long before new research uncovers more diverse views about the dynamics of strength training and its impact on long term health.

Resources

Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755–63.

Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. 2022 Aug;63(2):277–85.

Saeidifard F, Medina-Inojosa JR, West CP, Olson TP, Somers VK, Bonikowske AR, et al. The association of resistance training with mortality: A systematic review and meta-analysis. Eur J Prev Cardiol. 2019 Oct;26(15):1647–65.

Burtscher J, Strasser B, D’Antona G, Millet GP, Burtscher M. How much resistance exercise is beneficial for healthy aging and longevity? J Sport Health Sci. 2023 May;12(3):284–6.

Dankel SJ, Loenneke JP, Loprinzi PD. Determining the Importance of Meeting Muscle-Strengthening Activity Guidelines: Is the Behavior or the Outcome of the Behavior (Strength) a More Important Determinant of All-Cause Mortality? Mayo Clin Proc. 2016 Feb;91(2):166–74.