A new study published in the Journal of Biology (Basel) reveals that strength training three times weekly for one hour can reduce biological age by nearly eight years. The research examined nearly 5,000 participants with an average age of 42, analyzing how resistance exercise affects the aging process through telomere length measurements.

Telomeres, protective DNA caps that shorten with age, serve as biomarkers for cellular aging. Researchers found that 180 minutes of weekly strength training correlated with telomeres that were significantly longer than those of non-exercisers. The study demonstrated that even 90 minutes per week provided benefits equivalent to 3.9 fewer biological years, while the optimal one-hour sessions three times weekly yielded the maximum 7.8-year reduction in biological age.

This research provides concrete evidence that resistance training directly impacts longevity markers at the cellular level. The findings suggest that consistent strength training not only builds muscle and bone density but actually slows the biological aging process by preserving telomere length. While the ideal protocol involves hour-long sessions three times weekly, the study confirms that even shorter workouts deliver measurable anti-aging benefits, making strength training a powerful tool for extending both lifespan and healthspan.