Can strength training help you live longer? Science reveals ideal workout duration

According to a recent British study published in the British Journal of Sports Medicine, strength training may help increase life expectancy—provided, of course, that you don’t overdo it.

After analyzing nearly thirty years of data covering more than 140,000 individuals, researchers at the Harvard T.H. Chan School of Public Health determined that the ideal amount of exercise is between 90 and 120 minutes per week.

According to Slate, the moderate strength training regimen in question is said to reduce the risk of mortality by about 13%, the risk of cardiovascular disease by 19%, and the risk of neurological disorders by 27%. Beyond two hours per week, the benefits plateau, making daily sessions ineffective and unnecessary for longevity.

To maximize the benefits, experts recommend combining this strength-training routine with 2 to 5 weekly sessions of cardio activity, such as brisk walking, running, or cycling. For personalized advice, they also recommend scheduling an appointment with a doctor.