Strength, Conditioning, and Longevity

• 30 to 60 minutes per week of muscle-strengthening activities were associated with a 10 to 20% lower risk of all-cause mortality, cardiovascular disease, and cancer.
• Combining resistance and aerobic training was associated with an even lower risk.
• Higher cardiorespiratory fitness was associated with lower mortality with no apparent ceiling.

Even users who only want to lose weight get two days of resistance training; Letz shows how much of the week covers strength and cardio.

Adults in general.

Association; the J-shaped relationship suggests that very high volumes of resistance training do not provide additional mortality benefits.

• Momma et al., British Journal of Sports Medicine, 2022 DOI 10.1136/bjsports-2021-105061
• Mandsager et al., JAMA Network Open, 2018 DOI 10.1001/jamanetworkopen.2018.3605

• Nutritional Support During GLP-1 TreatmentMonitoring should prioritize symptoms, nutritional adequacy, protein, resistance training, and preserving lean mass and function.
• GLP-1: Lean Mass and Regain After DiscontinuationThese medications produce substantial weight loss, part of which is lean mass; upon discontinuation, much of the weight returns. Exercise combined with treatment better preserved body composition and weight maintenance.
• Daily StepsMore steps per day are associated with lower mortality up to an age-dependent plateau; in weight loss programs, accumulating around 10,000 steps with a portion at a moderate pace was associated with greater weight loss.
• Sedentary TimeAny intensity of physical activity, including light intensity, is associated with lower mortality, while more sedentary time is linked to higher risk, following a non-linear dose-response relationship.