ACSM Updates 2009 Resistance-Training Stand After Reviewing 137 Studies

Q: Science says 90 minutes of weekly strength training reduces mortality. What is the ultimate workout for a longer life?

The best workout for a longer life is not a single “perfect” routine but a sustainable mix: about 90 to 120 minutes of strength training a week, paired with regular aerobic exercise. That is the clearest takeaway from new evidence. A large 2026 study following more than 147,000 adults found that 90 to 120 minutes of weekly strength training was linked to a 13% lower risk of death from any cause, a 19% lower risk from cardiovascular disease, and a 27% lower risk from neurological disease. Benefits did not appear to rise further beyond 120 minutes. The biggest gains came when strength work was combined with aerobic exercise, with mortality reductions reaching roughly 45% to 58% among people doing high levels of both. The American College of Sports Medicine’s updated position stand, based on 137 systematic reviews, supports a simple formula for most healthy adults: train at least twice a week, use full-range movements, and focus on major muscle groups. For strength, heavier loads work well; for muscle and general function, a broad range of loads can be effective if the effort is solid. You do not need to train to complete failure, and you do not need a gym. Bands, bodyweight, and home routines can work. In practical terms, the “ultimate” longevity workout is two or three weekly full-body resistance sessions, totaling around 90 minutes, plus at least 150 minutes of moderate aerobic activity. The ideal plan is the one you will keep doing for years.

2 articles · Updated · The Times of India · Jun 13

The American College of Sports Medicine revised its resistance-training position stand for the first time since 2009, elevating strength work within preventive health guidance.
The update draws on 137 systematic reviews covering more than 30,000 participants and examines effects on strength, muscle size, power, endurance, movement speed and physical function in healthy adults.
That evidence reflects a broader shift in exercise science, with resistance training no longer framed mainly as a tool for muscle-building or sports performance.
The new stance adds to growing research suggesting relatively modest amounts of strength training can support healthier aging and longer life.