Prioritize exercise above nutrition, sleep, medication, supplements, drugs, and hormones for improving longevity and quality of life, as it is presented as the most potent tool.
Maintain muscle mass not just for locomotion, but because it’s the body’s largest organ, serving as a crucial reserve for amino acids needed for cell building and playing a significant role in regulating glucose and overall metabolism.
Ensure sufficient protein intake as it is the raw material for muscle and other bodily functions; insufficient protein can lead to muscle loss and redistribution from less-used areas to more critical needs like the immune system.
Actively train fast twitch muscle fibers, as they are essential for preserving physical function and power with aging, and unlike slow twitch fibers, they require intentional high-force production training to prevent atrophy and loss.
Understand that muscle fiber types are highly plastic and can change dramatically with training, even in older adults (e.g., 70-year-olds seeing changes in 6-8 weeks), indicating that it’s never too late to adapt muscle composition.
For untrained individuals, begin strength training with very low volume (1-3 working sets of 4 compound exercises per session, 3x/week), focusing intensely on mastering movement patterns and proper form to prevent excessive soreness and build a solid foundation.
Initially focus on compound movements (e.g., goblet squats, hip extensions, overhead presses, bent rows) rather than isolated single-joint movements to build foundational strength, practice essential movement patterns, and minimize injury risk.
Be cautious with eccentric movements, especially when starting strength training, as they generate more soreness; focus on concentric movements or controlled eccentrics to prevent dissuading further training.
Do not fear becoming ’too big’ from strength training, as significant muscle gain requires intentional, dedicated effort and does not happen accidentally, especially for individuals who are not genetically predisposed or training intensely.
Dedicate 10-15 minutes at the start of each workout to power and speed movements (e.g., box jumps landing on the box, medicine ball throws/slams, 70% sprints, jump rope, multi-planar athletic movements) to improve foot speed, eccentric strength for fall prevention, and overall functional athleticism for longevity.
Structure strength training as full-body workouts three times a week, varying rep ranges: e.g., 3-4 sets of 5-7 reps at RPE 7-8 on Monday, 15-20 reps per set on Wednesday, and isometric holds on Friday, as all are effective for hypertrophy.
Include isometric holds (e.g., wall squats, RDL holds against a rack) in your training, as they are equally effective for hypertrophy as isotonic movements, build strength in specific ranges of motion, improve joint and connective tissue health, and reduce injury risk.
When performing isometric exercises, aim to hold positions closer to the end range of motion or where the muscle is at its highest stretch, as this provides a strong signal for muscle growth and can be particularly effective for hypertrophy.
Utilize isometric exercises, especially for individuals with a low training age, to safely practice expressing maximum force output in specific positions (e.g., pushing against an immovable bar in a squat or RDL) without the complexity and risk of free-range motion.
Ensure your strength training includes movements in all three planes (frontal, sagittal, transverse) and incorporates single-leg or split-stance exercises (e.g., step-ups, split squats) to develop balanced strength and address stability.
For new trainees, balance machine-based exercises (for safety and ease of learning) with free weights (barbells, dumbbells, kettlebells) to avoid being held back by technical demands while still investing in long-term functional development.
To maintain engagement and target different movement patterns, vary the power and speed activities across the three weekly workouts (e.g., medicine ball drills on Monday, pickleball on Wednesday, jumps/plyometrics on Friday).
Conclude each training session with either a short, intense burst to achieve a high heart rate (e.g., 10-second all-out air bike sprint followed by a max breath hold and 30-second nasal-only recovery, repeated 1-3 times) or a ‘blast’ of exercises targeting a muscle group the individual enjoys, to ensure engagement and metabolic conditioning.
Increase non-exercise activity thermogenesis (NEAT) by staying active throughout the day (e.g., tapping foot, fidgeting) as it contributes significantly to daily energy expenditure and can help manage weight.
Understand that while increasing muscle mass does elevate basal metabolic rate, the caloric increase is modest (e.g., ~30 calories per pound of muscle), so don’t expect a dramatic metabolic boost from muscle gain alone.