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A recent article in the British Journal of Sports Medicine shows that just 30 to 60 minutes of strength training per week can reduce your risk of dying from all causes by 10 to 17 percent.

In this blog post, you’ll discover the key takeaways from this exciting research and understand the incredible benefits of strength training.


This article reports something incredible: as little as half an hour to an hour each week of strength training exercises  significantly reduces the risk of dying from all causes.


First things first, let’s clarify what strength training actually means.

Strength training typically can include activities like lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and squats.


So, why should you consider adding some strength training to your weekly routine?

Aside from this article, there are other well-known benefits to strength training.

  1. Reduced Mortality: The most significant finding of this study is that people who did 30-60 minutes of strength training per week were 10-17 percent less likely to die from all causes.
  2. Stronger Muscles and Bones: Strength training helps you build and maintain muscle mass. As you age, this becomes especially important as it can help prevent muscle loss and keep your bones strong. Read more in this Harvard Health article.
  3. Better Metabolism: Building muscle can also boost your metabolism, which means you burn more calories even when you’re not working out. This can be helpful for weight management. Read more from this article in the National Library of Medicine
  4. Enhanced Quality of Life: Stronger muscles can make daily activities easier, improving your overall quality of life. Whether it’s lifting groceries, climbing stairs, or playing with your kids, strength training can make everything feel more manageable. Learn more in this article posted on Harvard Health.


Getting started with strength training doesn’t have to be complicated or require a gym membership.

You can begin with simple bodyweight exercises at home or invest in some resistance bands. Start slow, focus on proper form, and gradually increase the intensity as you become more comfortable.

Remember, it’s not about how much you lift; it’s about being consistent and gradually progressing over time.


Strength training isn’t just for bodybuilders or athletes; it’s a simple and effective way for everyone to improve their health and longevity.

Spending just 30-60 minutes per week on strength training exercises can have a significant impact on your overall well-being and help you enjoy a longer, healthier life.

So, why not start today? Your future self will thank you!



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Warranty Info

When people ask, “How long will my Xero Shoes last?” we say, “We don’t know, but it’s going to be a long, long time!”

That’s why we offer this 5,000 mile sole warranty.

If you wear your FeelTrue® outsoles (or FeelTrue® section of Z-Trail) down to less than 1mm thick at the ball or heel of the foot (not an edge), we’ll replace them with the same product for the following price:

60% off MSRP (full, non-sale, listed, retail price) for the product, plus shipping.

We also offer a 24 Month Manufacturing Warranty, which covers defects and flaws that may happen in the first two years. We will offer a free replacement for orders that qualify.

If you have a manufacturing concern, please email our Customer Service team at [email protected] and include a photo of the issue with your current shipping address. For closed toed shoes, please include another photo with the tongue tag.

Our "You'll Love 'em" Guarantee

If you've changed your mind within 45 days of purchase, simply return your items for a full refund (including shipping, if applicable) or exchange them for a different size.

This special offer only applies to domestic orders made between January 26, 2022 and February 09, 2022.

Although we'll accept worn shoes, we'd kindly ask you to return them in new condition if possible!