Rankings / Protocols — Movement
Resistance training
Protocols · Movement
Tier A
What this is
~15% all-cause mortality reduction and 17% CVD mortality reduction (Shailendra 2022 meta-analysis). Dose-response peaks around 60 min/week — more is not proportionally better for longevity (different from muscle goals).
Mechanism
Mechanical tension and metabolic stress drive muscle protein synthesis; mitochondrial biogenesis; improved insulin sensitivity; bone density via osteocyte mechanosensing; myokine release (IL-6, irisin)
Dose & route
2-4 sessions/week; compound lifts; 8-12 reps near failure or heavier for strength; 30-60+ min/week minimum
Citations
- https://pubmed.ncbi.nlm.nih.gov/35599175/
- https://pubmed.ncbi.nlm.nih.gov/31104484/
- https://bjsm.bmj.com/content/56/13/755
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.