Two Hours a Week
Greg Pallone on how much strength training and cardio is enough
Blog post notes
exercise
Notes on Greg Pallone’s Substack post: resistance training and aerobic exercise both lower mortality, and the benefit arrives at a modest weekly dose.
Two Hours a Week, by Greg Pallone on Substack, 1 September 2026.
Cardio and resistance training both help, and neither needs much time: 60 to 90 minutes a week of resistance training, in two sessions, could be enough. The post reports a Harvard cohort study in the British Journal of Sports Medicine that followed 147,374 adults for up to 30 years.
- Resistance training. All-cause mortality was lowest at 90 to 120 minutes a week, about 13% below people who did none. Past 120 minutes the benefit stopped growing.
- Both together. Combining resistance and aerobic exercise was associated with a 45% lower mortality, more than either one alone.