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ZenBodyLove

Strength training

In older adults, randomised trials show that progressive resistance training increases muscle strength substantially and improves some measures of physical function. In adults generally, trials link resistance training with modestly lower resting blood pressure and fewer depressive and anxiety symptoms, and cohort studies associate muscle-strengthening activities with a lower risk of death and major non-communicable diseases, with the largest association at about 30-60 minutes a week and unclear added benefit beyond that.

  • Longevity
  • Mind
  • Strength

Evidence retrieved up to

What the research shows

In cohort studies of adults, the lower risk of death, cardiovascular disease and total cancer associated with muscle-strengthening activities was largest at about 30-60 minutes a week, and whether higher weekly volumes add further benefit is unclear.

Very low certaintyThis is uncertain; treat it as a lead, not a finding.
No known concerns at usual amountsUnclear

Who this is about

adults without severe health conditions

Practical note

Graded very low: a dose-response pattern from observational cohorts with self-reported activity, few participants at high volumes, and wide uncertainty at the upper end. For diabetes the curve was L-shaped, with a large risk reduction up to 60 minutes a week. This is a description of the studies, not a recommended amount.

Sources

In cohort studies of adults, those who reported muscle-strengthening activities had a 10-17% lower risk of death from any cause, cardiovascular disease, total cancer, diabetes and lung cancer than those who did none, independent of aerobic activity.

Low certaintyFurther research is likely to change this.
No known concerns at usual amountsBenefit

Who this is about

adults without severe health conditions

Practical note

Graded low: a 2022 meta-analysis of 16 prospective cohort studies; observational evidence starts low, and the associations may partly reflect healthier lifestyles among people who strength train. Activity was self-reported. No association was found for some site-specific cancers (colon, kidney, bladder, pancreas).

Vegan note

Nothing in these studies depends on diet; protein intake for muscle is covered in the protein-and-leucine topic.

Sources

In randomised trials of adults, resistance training was associated with fewer depressive symptoms and fewer anxiety symptoms than non-active control conditions, in both healthy participants and those living with a physical or mental illness.

Low certaintyFurther research is likely to change this.
No known concerns at usual amountsBenefit

Who this is about

adults

Practical note

Graded low: two meta-analyses of randomised trials (33 trials and 1877 participants for depressive symptoms; 16 articles and 922 participants for anxiety); downgraded for risk of bias (smaller effects in trials with blinded allocation or assessment) and for high heterogeneity in the depressive-symptom analysis (I2 76 percent).

Safety note

Resistance training was compared with non-active controls, not with other established forms of mental-health care.

Sources

In randomised trials of adults, dynamic and isometric resistance training lowered resting systolic and diastolic blood pressure by a few mmHg on average, and as part of a healthy lifestyle may help maintain healthy blood pressure.

Moderate certaintyFurther research may change the size of the effect.
No known concerns at usual amountsBenefit

Who this is about

adults

Practical note

Graded moderate: a 2013 meta-analysis of 93 randomised trials, of which 29 groups did dynamic resistance training (systolic minus 1.8 and diastolic minus 3.2 mmHg on average); downgraded one level for imprecision of the dynamic resistance systolic estimate, whose confidence interval nearly reached zero. The isometric estimate rests on only 5 groups.

Sources

In older adults, progressive resistance training increases muscle strength substantially and gives smaller improvements in physical function such as gait speed and rising from a chair.

Moderate certaintyFurther research may change the size of the effect.
No known concerns at usual amountsBenefit

Who this is about

older adults

Practical note

Graded moderate: a Cochrane review of 121 randomised trials (6700 participants) found a large effect on strength; downgraded one level for risk of bias (participants and trainers cannot be blinded, adverse events poorly reported) and heterogeneity. In most trials training ran two to three times a week at high intensity, and a separate meta-analysis found larger strength gains with higher intensity.

Vegan note

Nothing in these studies depends on diet; protein intake for muscle is covered in the protein-and-leucine topic.

Safety note

Trials recorded adverse events poorly; joint pain and muscle soreness were the commonly reported complaints. People with a health condition were studied less often, and a health professional can advise on suitability.

Sources