Adherence

Resistance training performed at high effort (near failure) significantly reduces all-cause mortality risk, whereas merely meeting volume-based guidelines without achieving high strength levels provides negligible mortality benefit.

To gain the maximum health benefit from resistance training, you must train with high effort, meaning you should perform exercises until you are close to muscular failure, not just 'go through the motions.' You do not need a gym; bodyweight exercises or simple household items can be used. Focus on quality and effort over volume or duration. Simply checking a box for 'muscle strengthening' without challenging your muscles significantly will not reduce your risk of early death.