Zone 2 and resistance training: what the evidence says (2026)
The studies behind the grade
dose–response meta-analysis of prospective cohorts · 94 cohorts, >30M participants · adults, non-occupational physical activity
These figures come from studies that followed large groups of people over time. They show an association, not proof that the intervention causes the result.
meta-analysis of prospective cohorts · 16 studies · adults
What it costs
- Foundation: Free Zone 2 + resistance protocol · $0
- Measured: + heart rate monitor · ~$30
- Concierge: + 1:1 coach · Bundled
Costs are the Protocol's cost notes for each tier.
Sources
- Garcia L et al. (2023). Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis. Br J Sports Med. Verified September 2026
- Momma H et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. Verified September 2026
A grade describes the quality of the research. It is not a treatment recommendation. Talk to your doctor about what's right for you.
Evidence, compared. Not medical advice. Talk to your doctor about what's right for you.
Common questions
- What does the grade mean?
How strong the research is, on the published YL360 Methodology scale. Grade A: the evidence is clear. Grade C: the evidence is thin or mixed. The grade rates the studies, not you.
- Does a higher grade mean a bigger benefit?
No. The grade rates the quality of the evidence. The studies listed show what kind of research it is, how many people were studied, and who they were. A Grade A with a modest effect is common.
- Where do the costs come from?
From the YL360 Protocol's cost note for each tier. Prices on comparison pages carry their own verified dates.
- Is Zone 2 and resistance training worth it, then?
That depends on your age, your risk and your budget, and it's a conversation with your doctor. This page gives you the evidence and the price so you walk in prepared.
- Is this medical advice?
No. It's evidence, compared. Talk to your doctor about what's right for you.