Lifting Weights for Just Two Hours a Week Could Help You Live Longer, Study Finds

Lifting Weights for Just Two Hours a Week Could Help You Live Longer, Study Finds

English Health

Want a simple way to improve your chances of living a longer, healthier life? New research suggests that spending just 90 to 120 minutes a week on strength training may significantly reduce your risk of premature death.

A large study that followed more than 147,000 adults for nearly three decades found that people who regularly performed resistance exercises—such as lifting weights, using resistance bands, or doing bodyweight workouts—lived longer than those who rarely or never trained their muscles.

The Sweet Spot for Strength Training

Researchers identified a clear "sweet spot": around 90 to 120 minutes of strength training each week. Participants who reached this amount experienced:

• 13% lower risk of death from all causes.
• 19% lower risk of dying from cardiovascular disease.
• 27% lower risk of death from neurological diseases.

Interestingly, exercising for more than two hours a week did not provide significantly greater longevity benefits. This suggests that consistency is more important than excessive training.

Combine Strength Training with Cardio

The study also found that the greatest health benefits came from combining strength training with regular aerobic exercise, including walking, jogging, cycling, or swimming.

People who included both types of exercise in their weekly routine had an even lower risk of early death than those who focused on only one type of exercise.

More Than Just Building Muscle

Strength training provides many health benefits beyond improving physical appearance. Experts say it can:

• Preserve muscle mass as you age.
• Strengthen bones and reduce fracture risk.
• Improve balance and mobility.
• Support a healthier metabolism.
• Make everyday activities easier and help maintain independence in later life.

The Bottom Line

Although this research cannot prove that strength training alone causes people to live longer, it adds to growing evidence that regular resistance exercise is an important part of a healthy lifestyle.

If you're looking for a practical fitness goal, aim for two moderate full-body strength workouts each week, totaling about 90–120 minutes, and combine them with regular cardio. It could be one of the simplest and most effective investments you can make for your long-term health.

source : 

https://medicalxpress.com/news/2026-06-people-weights-longer.html https://www.zmescience.com/strength-medicine/strength-training-longevity-sweet-spot/ https://theconversation.com/people-who-lift-weights-live-longer-new-study-284787

English Lesson: Learn English with "Strength Training Helps You Live Longer"

Learning English is easier when you study real news! In this lesson, you'll learn useful vocabulary, grammar, and expressions from the article about how lifting weights may help people live longer.

Key Vocabulary

Word	Meaning	Example Sentence
Strength training	Exercise that makes your muscles stronger.	I do strength training twice a week.
Resistance exercise	Exercise using weights or resistance bands.	Resistance exercises help build muscle.
Longevity	A long life.	Regular exercise may improve longevity.
Premature	Happening earlier than expected.	Smoking increases the risk of premature death.
Risk	The possibility that something bad may happen.	Exercise lowers the risk of heart disease.
Consistent	Doing something regularly.	She is consistent with her workouts.
Benefit	A good result or advantage.	Reading every day has many benefits.
Routine	Something you do regularly.	Morning exercise is part of my routine.

Useful Expressions

• ✅ The sweet spot = The ideal amount.
• Example: 90 to 120 minutes is the sweet spot for strength training.


• ✅ Lower the risk of... = Reduce the chance of something bad happening.
• Example: Regular exercise lowers the risk of disease.


• ✅ More than just... = Not only...
• Example: Strength training is more than just building muscles.


• ✅ Long-term health = Health over many years.
• Example: Healthy eating improves long-term health.

Grammar Focus: Comparative Adjectives

We use comparatives to compare two things.

Positive	Comparative	Example
Healthy	Healthier	Exercise makes you healthier.
Strong	Stronger	Weightlifting makes your muscles stronger.
Good	Better	Walking is better than doing nothing.
Long	Longer	People who exercise may live longer.

Grammar Tip: May vs Can

Word	Use	Example
May	Shows possibility	Strength training may help you live longer.
Can	Shows ability or general possibility	Exercise can improve your health.

Reading Comprehension Quiz

1. How many minutes of strength training did the study recommend each week?
2. Which type of exercise should be combined with strength training?
3. What does the phrase "sweet spot" mean?
4. Name two benefits of strength training besides building muscles.
5. True or False: Exercising five hours every week always provides more health benefits.

Fill in the Blanks

Choose the correct word.

1. Strength training can ________ your muscles.
   (strong / strengthen / stronger)


2. Exercise helps reduce the ________ of heart disease.
   (routine / risk / benefit)


3. Doing exercise every week is called a workout ________.
   (routine / longevity / resistance)


4. People who exercise regularly may live ________.
   (long / longest / longer)

Speaking Practice

Answer these questions in English.

1. Do you enjoy exercising? Why or why not?
2. What kind of exercise do you usually do?
3. How many days a week do you work out?
4. Would you like to start strength training? Why?
5. What healthy habit would you like to improve this year?

Challenge Yourself!

Write 5–7 sentences about your fitness routine using these words:

strength training, routine, healthier, risk, benefit

Example:
I want to become healthier, so I started strength training twice a week. It has become part of my daily routine. Exercise helps lower the risk of disease and gives me more energy. I believe the benefits will help me live a longer and healthier life.

Author. Nabirong On. 9:22:00 PM

What You Eat Actually Affects How You Smell

What You Eat Actually Affects How You Smell

English

When it comes to body odour (and yes, attractiveness), your diet plays a role — not just hygiene, hormones or genetics. In fact, scientists say your unique scent emerges from the interplay of food, gut bacteria, skin chemistry and sweat. (SAMAA TV)

The Science of Smell: How Diet Influences Body Odour

• Your body odour is shaped by multiple factors you can’t control (age, hormones, genetics) — but also by the food you can control. (QOSHE)

• Two main routes for diet affecting smell:

  1. Gastrointestinal route: Foods are digested, bacteria in the gut release volatile compounds, some of which are excreted via breath or sweat. (QOSHE)

  2. Skin route: Food-derived molecules enter the bloodstream, are excreted via sweat glands, mix with skin bacteria → distinct body odours. (SAMAA TV)

• Many “unpleasant smell” foods contain high levels of sulfurous compounds (e.g., garlic, onions, cruciferous vegetables) — sulfur often equals strong scent. (Cleveland Clinic)

• Interestingly: some foods traditionally seen as “bad for odour” might enhance attractiveness of scent, according to limited research. (DongA Science)

Foods That Tend to Increase Body Odour

Here are some common culprits:

• Garlic & Onions (Allium family): These contain sulfur-rich compounds that travel through your bloodstream and skin, contributing to stronger odour. (Cleveland Clinic)

• Spices (e.g., curry, cumin, fenugreek): Volatile compounds in these spices linger on skin, hair and clothes; they may also increase sweating. (Cleveland Clinic)

• Red Meat: According to one expert, proteins from red meat can release odourless materials which, when mixed with skin bacteria, intensify into strong odour. (Cleveland Clinic)

• Cruciferous Vegetables (broccoli, cabbage, Brussels sprouts, cauliflower): These release sulfur when digested — leading to stronger sweat/breath/gas odours for some people. (Cleveland Clinic)

• Asparagus: Metabolised into sulfur-rich compounds that can make urine (and sometimes breath/sweat) smell strong. (Cleveland Clinic)

• Alcohol: Metabolised into acetic acid and other compounds, which can be excreted through breath and skin — contributing to undesirable odour. (Cleveland Clinic)

Foods (and Habits) That May Improve How You Smell

While more research is needed, some diet patterns seem to align with better-rated scent:

• A diet richer in fruits and vegetables: One study found men who consumed more of them had sweat rated as “sweeter, more floral, more pleasant.” (SAMAA TV)

• Garlic, paradoxically: In research from Charles University, men who consumed more garlic had sweat rated as more attractive by women. The theory: garlic’s antioxidant/antimicrobial effects may influence scent. (DongA Science)

• Hydration and probiotic-rich foods: While not emphasised in all sources, some note that better hydration (flushing out odour-producing compounds) and probiotic foods supporting gut health may help moderate scent. (Fox News)

Practical Tips: How to Manage Diet-Related Body Odour

• Be mindful of high-sulfur foods (garlic, onions, certain veggies) if you’re concerned about odour, but don’t avoid them entirely — they have nutritional benefits.

• When eating spices or heavy proteins, ensure good hygiene: regular showering, antibacterial soap in key sweat zones (armpits, groin) help control bacteria + smell. (Cleveland Clinic)

• Choose breathable fabrics (cotton, linen) especially in warm/humid climates to reduce sweat-bacteria interaction. (Cleveland Clinic)

• Stay well-hydrated — this supports natural flushing of compounds and reduces odour intensity. (Fox News)

• If you notice a sudden change in body odour, it could reflect diet and other factors (hormones, medical conditions) — consider speaking with a healthcare professional.

Takeaway

Your diet doesn’t just make you feel good or affect your health — it plays a measurable role in your natural scent. While wearing deodorant and maintaining hygiene remain key, tweaking what you eat offers another lever for controlling how you smell (and how others may perceive your scent). Balanced nutrition — plenty of fruits/vegetables, mindful of heavy sulfur-rich/fatty or processed foods — supports both health and a fresher natural scent.

Diet & Body Odour — English Quiz

Reading comprehension, vocabulary & grammar — based on an article about how different foods influence body odour.

Questions

No.	Question
1	Which two main routes did the article say food uses to change body odour? a) Respiratory and circulatory b) Gastrointestinal and skin c) Nervous system and endocrine d) Lymphatic and skeletal
2	Sulfur-rich foods are often associated with a stronger smell. Which is NOT an example? a) Apples b) Garlic c) Onions d) Broccoli
3	According to the article, which food was paradoxically linked with a more attractive body scent in a study? a) Red meat b) Alcohol c) Garlic d) Asparagus
4	Which practical tip did the article recommend to manage diet-related body odour? a) Avoid fruits completely b) Stay hydrated c) Wear only synthetic fabrics d) Stop showering after meals
5	What role do skin bacteria play in body odour according to the article? a) They remove all odour completely b) They prevent sweat production c) They make skin dry d) They mix with sweat and food-derived compounds to produce odour
6	Which beverage did the article list as a contributor to stronger body odour? a) Water b) Green tea c) Alcohol d) Milk
7	Which food is known to produce a distinctive smell in urine and sometimes breath due to its metabolites? a) Rice b) Asparagus c) Bananas d) Bread
8	The article suggested that a diet higher in which group was associated with a sweeter or more pleasant scent? a) Fruits and vegetables b) Processed fast food c) Deep-fried snacks d) High sugar desserts
9	Which statement is TRUE based on the article? a) Only genetics determine body odour b) Wearing perfume removes the need for hygiene c) Drinking less water always improves scent d) Diet is one of several factors that influence how you smell
10	If someone notices a sudden change in body odour, the article advises they should: a) Immediately stop eating any carbs b) Consider diet and other factors and possibly consult a healthcare professional c) Assume it is always caused by garlic d) Ignore it because it will always go away
11	Complete the sentence (grammar): The body odour _______ (change) after the dietary shift. a) changes b) changed c) will change d) changing
12	Choose passive form: Many odour-producing compounds _______ (excrete) via sweat glands. a) are excreted b) excreted c) excreting d) will excrete
13	Vocabulary: What does ‘volatile’ most nearly mean in the phrase “volatile compounds”? a) Stable b) Easily evaporated or changeable c) Heavy d) Invisible
14	Modal verb: If you visit a nutritionist, you _______ discuss foods that affect your scent. a) must b) can c) might d) shouldn't
15	Bonus (writing): Write one sentence explaining one diet change that could help someone reduce unpleasant body odour.

Answers & Explanations

No.	Answer & Explanation
1	b) Gastrointestinal and skin Explanation: The article describes food compounds affecting scent via digestion/gut bacteria and via bloodstream to the skin where sweat/bacteria produce odour.
2	a) Apples Explanation: Apples are not sulfur-rich; garlic, onions and cruciferous vegetables contain sulfur compounds linked to stronger odours.
3	c) Garlic Explanation: Some studies paradoxically found garlic consumption associated with sweat rated more attractive in certain contexts.
4	b) Stay hydrated Explanation: Hydration helps flush odour-producing compounds; other tips include good hygiene and breathable fabrics.
5	d) They mix with sweat and food-derived compounds to produce odour Explanation: Skin bacteria break down sweat and food-derived molecules, generating characteristic body smells.
6	c) Alcohol Explanation: Alcohol is metabolised into compounds excreted through breath and skin that can contribute to odour.
7	b) Asparagus Explanation: Asparagus metabolites can make urine—and sometimes breath or sweat—smell distinctive.
8	a) Fruits and vegetables Explanation: Diets higher in fruits and vegetables were linked in studies to a sweeter, more pleasant scent.
9	d) Diet is one of several factors that influence how you smell Explanation: Genetics, hormones, hygiene and diet all affect body odour together.
10	b) Consider diet and other factors and possibly consult a healthcare professional Explanation: Sudden changes in odour could be dietary or medical—consultation may be appropriate.
11	a) changes Explanation: Present simple 'changes' fits the general truth statement in this context.
12	a) are excreted Explanation: Passive present 'are excreted' correctly describes how compounds are released via sweat glands.
13	b) Easily evaporated or changeable Explanation: 'Volatile' means readily vaporized or changeable in this chemical/scent context.
14	b) can Explanation: 'Can' expresses possibility or ability to discuss foods affecting scent; it's the best fit here.
15	Example answer: “I would reduce garlic and red meat while increasing fruits and vegetables to help lower unpleasant body odour.”

Tip: Use "Print / Save as PDF" to create a worksheet. Edit or localize questions/answers as needed for your learners.

Author. Nabirong On. 9:15:00 PM

From now on, this blog will focus primarily on English-related content

From now on, this blog will focus primarily on English-related content

English

I will use this blog to share a variety of English education content while documenting my learning journey in the language. 

One of the most effective ways to learn English is by incorporating it into daily activities, such as casual conversations, business interactions, schoolwork, or even while playing with friends.

Writing skills is a skill that requires continuous improvement as well, to improve my writing skills, this blog will serve as my creative space. I aim to make the most of it as a tool to refine my writing. I hope you enjoy reading my articles, and I would be delighted to receive your feedback!

I decided to switch the content to English for several reasons, which also reflect why I am learning English. These reasons motivate me to improve and document my journey here, understanding English offers numerous benefits, including : 

1. Global Communication : English is widely spoken and understood across the world, making it the primary language for international communication.

2. Career Opportunities : Proficiency in English can open doors to better job prospects, as it is often the language of business and global industries.

3. Access to Information: A significant amount of global knowledge, research, and entertainment i 

available in English, providing access to books, websites, and media.

4. Travel Convenience: Knowing English makes it easier to navigate foreign countries, interact with locals, and understand signs and instructions.

5. Education Opportunities: Many top universities and learning resources are in English, making it essential for academic advancement.

6. Cultural Connection: Understanding English allows you to enjoy books, movies, music, and other cultural content in their original form.

7. Improved Cognitive Skills: Learning and using English can enhance problem-solving abilities, creativity, and critical thinking.

8. Social Networking: It helps in building relationships with people from diverse backgrounds, as English often serves as a common language.

Mastering English is not just a skill—it’s a gateway to global opportunities and connections.

Author. Nabirong On. 6:16:00 AM