Every output names at least one verified PubMed source.
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763. PMID 35228201 Systematic review and meta-analysis of 16 prospective cohort studies (PROSPERO CRD42020219808). · weight 1.0 · Any muscle-strengthening activity was associated with roughly 10-17% lower all-cause mortality and lower risk of several non-communicable diseases; the lowest risk was around 30-60 min/week, with a J-shaped curve at higher volumes.
Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. PMID 33239350 WHO guideline (Guideline Development Group with systematic evidence reviews). · weight 0.9 · Adults: 150-300 min/week moderate (or 75-150 min vigorous) aerobic activity, plus muscle-strengthening on 2 or more days/week, and reduction of sedentary time. Some activity is better than none.
Limits: A fixed percentage rule is a convention, not an evidence-based dose. It does not account for fatigue, sleep, injury or training age.
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