Importance of Strength Over Muscle Mass

• Strength is more important than muscle mass.
• Muscle mass is a proxy for strength, but focusing on strength is crucial.
• High strength vs. low strength shows a three-fold reduction in all-cause mortality.
• Important strength metrics:
  • Grip strength
  • Dead hang
  • Quad strength
  • Ability to do air squats and chair reps

Dr. Peter Attia's Longevity Exercises

• Dr. Peter Attia has conducted extensive research on exercises for longevity.
• Six key exercises are highlighted for living longer.

Exercise 1: Farmer’s Carry

• Benefits:
  • Works the entire body.
  • Builds real-world functional strength.
  • Improves grip and core strength.
  • Enhances balance, posture, and cardiovascular health.
• How to Perform:
  1. Stand tall with feet shoulder-width apart, holding weights.
  2. Engage core, maintain straight posture.
  3. Walk forward for 20-30 seconds.
  4. Rest and repeat for 3-5 rounds, 3-4 times a week.

Exercise 2: Dead Hangs

• Benefits:
  • Improves grip strength.
  • Enhances shoulder mobility, spinal decompression.
• How to Perform:
  1. Find a sturdy bar, grip it with palms facing forward.
  2. Relax body, fully extend arms.
  3. Hold for 20-60 seconds, increase duration over time.

Exercise 3: Hip Bridges

• Benefits:
  • Strengthens glutes, lower back.
  • Improves posture, reduces back pain.
  • Mimics real-life movements.
• How to Perform:
  1. Lie on back, knees bent, feet flat.
  2. Lift hips, forming a straight line from shoulders to knees.
  3. Pause and squeeze glutes.
  4. Lower hips, perform 10-15 reps.

Exercise 4: Step-Ups

• Benefits:
  • Strengthens lower body muscles.
  • Reduces risk of falls, improves mobility.
• How to Perform:
  1. Stand in front of a raised surface.
  2. Step up with one foot, follow with the other.
  3. Step down, alternate lead leg.
  4. Perform 10-15 reps per leg.

Exercise 5: Planks

• Benefits:
  • Builds core strength and stability.
  • Supports spine, reduces back pain.
  • Enhances posture, balance, coordination.
• How to Perform:
  1. Lie face down, elbows under shoulders.
  2. Lift body on forearms and toes.
  3. Hold straight line position, engage core.
  4. Hold for 20-60 seconds, increase over time.

Exercise 6: Squats

• Benefits:
  • Improves mobility, builds muscle mass.
  • Promotes bone density.
• How to Perform:
  1. Stand with feet shoulder-width apart.
  2. Lower hips as if sitting in a chair.
  3. Push through heels to stand.

Implementation and Progression

• Perform exercises 2-3 times per week.
• Mix exercises into sessions or spread them out.
• Focus on progression by increasing intensity and duration gradually.