How much resistance training does a man over 40 need for longevity?

Two resistance training sessions per week is the minimum effective dose for longevity benefit, moving from zero to two sessions per week reduces all-cause mortality risk by approximately 17–19% in large prospective studies, with three sessions per week providing additional benefit and diminishing returns above that frequency, while the combination of aerobic and resistance training is superior to either alone (Stamatakis et al., BJSM, 2018).

The content of those sessions matters: multi-joint compound exercises (squat, deadlift, bench press, row, overhead press) that load the major muscle groups simultaneously are more efficient and produce greater systemic hormonal response than isolation exercises. Rep ranges for longevity-oriented resistance training: 6–15 reps per set, 2–4 sets per exercise, 3–4 exercises per session, with progressive overload over months (gradually increasing weight or reps). The evidence does not support a specific "hypertrophy rep range" vs. "strength rep range" for longevity, both work. What matters is that you are consistently applying mechanical load to muscle.

Honesty Scale: Solid (1) for the minimum 2 sessions/week mortality benefit. Solid (1) for compound exercise superiority for systemic adaptation.

What to do: If you are currently doing zero resistance training, start with two sessions per week of 4 compound exercises each. Recommended starter session (45 min): goblet squat (3×10), deadlift or Romanian deadlift (3×8), push-up or bench press (3×12), dumbbell row (3×10 per side). Add 5% load when you can complete all sets at the upper rep range.

For the full picture, read The Strength/Grip Deep Dive