90 to 119 Minutes a Week of Strength Training is All You Need.

[odanny]

According to a 30 year long study of 135,000 people (mainly women, for some reason) researchers made some interesting findings:



Results: Among 147, 374 participants (31, 540 men and 115 ,834 women) followed for up to 30 years, we documented 35 ,798 deaths.

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

https://bjsm.bmj.com/content/60/12/874

Adult Activity: An Overview

See physical activity recommendations for adults and examples of how to meet the weekly goals.

www.cdc.gov

 

[sealybobo]

According to a 30 year long study of 135,000 people (mainly women, for some reason) researchers made some interesting findings:



Results: Among 147, 374 participants (31, 540 men and 115 ,834 women) followed for up to 30 years, we documented 35 ,798 deaths.

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

https://bjsm.bmj.com/content/60/12/874

Adult Activity: An Overview

See physical activity recommendations for adults and examples of how to meet the weekly goals.

www.cdc.gov

1. I know a lot of old people who never get their heart rate up nor do they do resistance training.

2. You can’t sit 23 hours a day and exercise 1. That’s no good. Better to get up and move 10 minutes every hour

 

[Moonglow]

According to a 30 year long study of 135,000 people (mainly women, for some reason) researchers made some interesting findings:



Results: Among 147, 374 participants (31, 540 men and 115 ,834 women) followed for up to 30 years, we documented 35 ,798 deaths.

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

https://bjsm.bmj.com/content/60/12/874

Adult Activity: An Overview

See physical activity recommendations for adults and examples of how to meet the weekly goals.

www.cdc.gov

I worked out until I was sixty, now I am starting back at 65.

 

[Mashmont]

According to a 30 year long study of 135,000 people (mainly women, for some reason) researchers made some interesting findings:



Results: Among 147, 374 participants (31, 540 men and 115 ,834 women) followed for up to 30 years, we documented 35 ,798 deaths.

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

https://bjsm.bmj.com/content/60/12/874

Adult Activity: An Overview

See physical activity recommendations for adults and examples of how to meet the weekly goals.

www.cdc.gov

Older people should lift heavy. There is a myth that as you age, you should go light. That’s wrong. In the gym I see all these guys young and old curling 5-10 lb dumbbells. That’s absurd to me. I guess they’re trying to gain through hyper trophy, but bodybuilding for its own sake is a waste of time IMHO. Fitness and strength should be the goal.

 

[odanny]

Older people should lift heavy. There is a myth that as you age, you should go light.

I've never heard that, I think the more reasonable explanation is that you lose muscle as you age and if you are just starting working out, you start light. That's excellent advice. An injury stops your workout routine until you heal.

 

[Woodznutz]

According to a 30 year long study of 135,000 people (mainly women, for some reason) researchers made some interesting findings:



Results: Among 147, 374 participants (31, 540 men and 115 ,834 women) followed for up to 30 years, we documented 35 ,798 deaths.

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

https://bjsm.bmj.com/content/60/12/874

Adult Activity: An Overview

See physical activity recommendations for adults and examples of how to meet the weekly goals.

www.cdc.gov

Study seems to assume that physical work doesn't count. I just finished 45 minutes of mowing. Trust me, my legs feel it. Every week I mop four floors of an apartment building; great upper body exercise. I need to do some pruning on the property as well; very intense physically. I load, unload, and spread scores of bags of topsoil and mulch during the summer. Not easy work. Tomorrow I'm swapping out a bathroom sink; lots of lifting, bending, stretching as well.

Oh, and I also lift (light) weights each week, for about 15 minutes. At 86 it takes a week to recover.

 

[Woodznutz]

Older people should lift heavy. There is a myth that as you age, you should go light. That’s wrong. In the gym I see all these guys young and old curling 5-10 lb dumbbells. That’s absurd to me. I guess they’re trying to gain through hyper trophy, but bodybuilding for its own sake is a waste of time IMHO. Fitness and strength should be the goal.

5-10 pound weights are just right for older people. More reps are needed but it puts less strain on ligaments and joints. I don't use any weight for squats, just my body weight.

 

[odanny]

Study seems to assume that physical work doesn't count. I just finished 45 minutes of mowing. Trust me, my legs feel it. Every week I mop four floors of an apartment building; great upper body exercise. I need to do some pruning on the property as well; very intense physically. I load, unload, and spread scores of bags of topsoil and mulch during the summer. Not easy work. Tomorrow I'm swapping out a bathroom sink; lots of lifting, bending, stretching as well.

Oh, and I also lift (light) weights each week, for about 15 minutes. At 86 it takes a week to recover.

That's the reason you're in good shape at 86. I've known a lot of guys doing construction and if they are not smokers, or drunks, they rarely visit a doctor. Even those who are both rarely go to the doctor (but it will catch up to them someday.)

You workout daily without going to the gym, and they do too.

 

[Mashmont]

5-10 pound weights are just right for older people. More reps are needed but it puts less strain on ligaments and joints. I don't use any weight for squats, just my body weight.

Body weight for squats is lifting heavy for an old person, imho. You’re lifting a lot doing that. But I see a lot of young guys going extremely light dumbbells for many many reps.

 

[Captain Creeper]

2 whole f*cking hours a week?!?!?!

 

[Deplorable Yankee]

Always start light if you're starting from zero or youre older and need to exercise for your health

 

[Mashmont]

I just think the advice to stay with light weights because you're old is teaching you to be old.

This what I'm talking about:



This guy is a boss. No concessions to age for him. We should all aspire to this. Tell me he looks anywhere near 90.

 

[Moonglow]

Older people should lift heavy. There is a myth that as you age, you should go light. That’s wrong. In the gym I see all these guys young and old curling 5-10 lb dumbbells. That’s absurd to me. I guess they’re trying to gain through hyper trophy, but bodybuilding for its own sake is a waste of time IMHO. Fitness and strength should be the goal.

Sculped muscle tone is not the same as strength building.. I did heavy labor work for thirty five years.

 

[Moonglow]

I just think the advice to stay with light weights because you're old is teaching you to be old.

This what I'm talking about:



This guy is a boss. No concessions to age for him. We should all aspire to this. Tell me he looks anywhere near 90.

Farts the entire time.

 

[Moonglow]

2 whole f*cking hours a week?!?!?!

It takes the rest of the week to get over it.

 

[Moonglow]

That's the reason you're in good shape at 86. I've known a lot of guys doing construction and if they are not smokers, or drunks, they rarely visit a doctor. Even those who are both rarely go to the doctor (but it will catch up to them someday.)

You workout daily without going to the gym, and they do too.

eight hours a day of fitness building...

 

[Moonglow]

According to a 30 year long study of 135,000 people (mainly women, for some reason) researchers made some interesting findings:



Results: Among 147, 374 participants (31, 540 men and 115 ,834 women) followed for up to 30 years, we documented 35 ,798 deaths.

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

https://bjsm.bmj.com/content/60/12/874

Adult Activity: An Overview

See physical activity recommendations for adults and examples of how to meet the weekly goals.

www.cdc.gov

I should live to one hundred....While getting high.

 

[Cassandro]

Compared with no resistance training, 90–119 min/week of resistance training was associated with a 13% lower risk of all-cause mortality (HR 0.87, 95% CI 0.81 to 0.95), 19% lower risk of cardiovascular mortality (HR 0.81, 95% CI 0.67 to 0.97) and 27% lower risk of neurological disease mortality (HR 0.73, 95% CI 0.58 to 0.92), adjusting for aerobic activity. No additional benefit was observed above 120 min/week.

The mortality rate for all groups is 100%.

 

[SweetSue92]

I've never heard that, I think the more reasonable explanation is that you lose muscle as you age and if you are just starting working out, you start light. That's excellent advice. An injury stops your workout routine until you heal.

This is definitely a weakness (no pun intended) in my workout routine. I get at least one hour, on average, of walking/running a day, most often 3.5-4.5 miles. I'm a classic ectomorph so jumping around is easy for me. I have hand weights and I mostly look at them which is REALLY bad bc I have osteopenia now. UGH. I need motivation or something

 

[odanny]

The mortality rate for all groups is 100%.

The motality timeline differs, based on lifestyle habits and genetics.