Dose-response relationship between resistance training and health outcomes: a review

Researchers reviewed studies of resistance training, such as lifting weights or using resistance bands, and its links with health. The studies mainly involved adults and looked at outcomes such as early death, heart disease, diabetes, cancer, muscle strength, and physical function. Overall, doing some resistance training was linked with better health than doing none. Benefits often appeared with relatively small amounts of exercise, but more training did not always bring more benefit. Much of the evidence came from observational studies, which can show links but cannot prove that strength training caused the better outcomes.

What this means for you: You do not need extreme workouts to gain likely health benefits. Regular strength training is reasonable, but this review cannot identify one perfect amount or prove that training alone prevents disease.