Working out — built to last.

Why train at all

Regular exercise is the closest thing to a life-extension drug we have. It lowers all-cause mortality, improves mood and cognition, prevents type 2 diabetes, strengthens bones, and preserves the muscle mass that keeps you independent into old age. The minimum effective dose is small. The marginal benefit of a little more is huge.

Strength training

The single highest-leverage habit for long-term health. Pick big, compound movements and progress them slowly:

• Squat pattern — back squat, goblet squat, leg press
• Hinge pattern — Romanian deadlift, conventional deadlift, kettlebell swing
• Push — bench press, overhead press, push-ups
• Pull — rows, pull-ups, lat pulldowns
• Carry / core — farmer carries, planks, hanging knee raises

Aim for 3–5 sets of 5–10 reps per exercise, leaving 1–3 reps in the tank. Add a little weight or a rep almost every week.

Cardio: zone 2 + a little zone 5

Most weekly cardio should be conversational pace — you can speak in full sentences but not sing. Heart rate roughly 60–70% of max. This builds the mitochondrial base that improves everything from blood sugar to brain function. Add one short, hard interval session per week (4×4 minutes near max, with 3 minutes easy between) to push VO₂ max.

Mobility & recovery

You don't need an hour of yoga every day. You do need to move your joints through their full range regularly. 10 minutes of mobility 3 days a week prevents most "I tweaked my back" moments. Sleep is the most important recovery tool you have — see the Sleep guide.

A simple weekly plan

Gear that earns its keep

Quick-win checklist

• Two strength sessions per week, every week.
• Walk 7,000–10,000 steps most days.
• One harder interval session per week.
• Warm up 5 minutes before lifting; cool down with a walk.
• Track one number — bodyweight, a key lift, or weekly minutes — so you can see progress.