Resistance training
Muscle & Strength · Movement
Tier S
Bottom line
Read Off Label grades Resistance training as S (9.3/10) based on very strong evidence, high benefit magnitude, and a low-risk safety profile.
~15% all-cause mortality reduction and 17% CVD mortality reduction (Shailendra 2022 meta-analysis).
Typical use: 2-4 sessions/week; compound lifts; 8-12 reps near failure or heavier for strength; 30-60+ min/week minimum — N/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
- https://pubmed.ncbi.nlm.nih.gov/41424841/
- https://clinicaltrials.gov/study/NCT01096836
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Resistance training work?
- Read Off Label rates the evidence for Resistance training as Very Strong and the benefit magnitude as high, producing an overall grade of S (9.3/10). ~15% all-cause mortality reduction and 17% CVD mortality reduction (Shailendra 2022 meta-analysis).
- Is Resistance training safe?
- Resistance training has a low risk profile in published human data. Legal status: N/A. This is not medical advice — see the disclaimer.
- What is the typical dose for Resistance training?
- 2-4 sessions/week; compound lifts; 8-12 reps near failure or heavier for strength; 30-60+ min/week minimum
- How does Resistance training work?
- Mechanical tension and metabolic stress drive muscle protein synthesis; mitochondrial biogenesis; improved insulin sensitivity; bone density via osteocyte mechanosensing; myokine release (IL-6, irisin)
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.