Workouts for Longevity

Do not index

Modern medicine can help us live longer, but it often neglects the quality of those extra years.

No one wants to spend their final decade or more unable to look after themselves.

So, what can we do to ensure those years are filled with activity and independence? The answer lies in consistent exercise, focusing on both strength and cardio.

These workouts plus many other systems are part of Longevity OS. Visit now to access all systems, plus get weekly longevity tips direct to your inbox.

My 4 Workouts to Maximize Longevity

These four workouts cover all the bases and are designed to be simple and repeatable. With this system, you'll no longer wonder what to do for your exercise routine. This approach is about getting maximum results from minimal complexity.

Here are the core workouts:

Cardio Zone 2 Session

Cardio HIIT Session

Strength (Vertical Plane)

Strength (Horizontal Plane)

Each workout doesn't require a lot of time and shouldn't feel daunting. You can vary the exercises or stick to the same routine. Just remember these principles:

Never get injured

Never go to failure

Always use perfect form

The goal is always longevity

Example Workouts

Cardio Zone 2

Frequency: 3-4 times per week

This is low-intensity cardio. My preference is a 30-45 minute slow jog, but it could be a walk or a bike ride. It should be steady and easy. Using a heart rate monitor, aim for Zone 2. If you don't have one, you should be able to breathe through your nose or talk fairly easily.

Cardio HIIT

Frequency: Once per week

High-intensity interval training involves close to maximum effort for a period, followed by rest, then repeat. Research suggests 4 minutes on, 4 minutes off, repeated 4 times, is effective for increasing VO2 Max. Beginners can start with 10 seconds on, 30 seconds off, repeated 8 times, and build up. Use an Assault Bike, running, rowing, hill sprints, or kettlebell swings.

Strength Vertical

Frequency: 1-2 times per week

This involves 6 exercises (2 leg, 2 push, 2 pull) with 3 working sets of each, 6-12 reps, always leaving 1-2 reps in reserve. Never go to full failure or compromise form. Vertical exercises move weight (or your body) up or down, such as kettlebell press, pull-ups, or squats.

Strength Horizontal

Frequency: 1-2 times per week

This involves 6 exercises (2 leg, 2 push, 2 pull) with 3 working sets of each, 6-12 reps, always leaving 1-2 reps in reserve. Never go to full failure or compromise form. Horizontal exercises move weight (or your body) in a horizontal motion, such as push-ups, seated rows, or lunges.

Example Schedule

Tailor this schedule to fit your life. The goal is to make exercise a habit. Whether you commit to 15 minutes a day or one hour once a week, it's fine. Aim to split your time 50% on cardio and 50% on strength training.

Monday: Cardio HIIT

Tuesday: Cardio Zone 2

Wednesday: Strength Vertical

Thursday: Cardio Zone 2

Friday: Strength Horizontal

Saturday: Cardio Zone 2

Sunday: Rest

Myth Busting

Strength Training: It's not just for athletes and bodybuilders. Everyone should do strength training.

Cardio: It's not complicated or intimidating. It's simple and essential.

Consistency: These workouts are all you need for the rest of your life. They can add many active years to your life and your family's.

Longevity: Consistent strength and cardio training will help you live a longer, more active life.

That's it for now. The full Longevity OS system I use for longevity training includes my schedule, workout variations for any equipment level, mindset techniques for consistency, and tests to track progress. I'll be sharing more soon and releasing the full Longevity OS as a Notion template.

Why VO2 Max is the Most Important Metric for Longevity and How to Maximize It

Training for Longevity: 5 Steps to Embrace Longevity in Your Daily Routine

8 Tips to Create an Exercise Plan You’ll Happily Do Forever

Please share this information to help change the fear and misconception around exercise. Training for longevity benefits everyone.

Share this tweet to help others: X BuiltByMichael - Exercise should no longer be seen as something for athletes and vain people

Join Longevity OS. A community on Skool where like minded people simplify expert research and create actionable longevity plans.

Michael, Longevity OS