Importance of Strength over Muscle Mass

• Strength is more crucial than muscle mass for longevity.
• Focusing on strength is linked to a three-fold reduction in all-cause mortality.
• Measures of strength include:
  • Grip strength
  • Dead hangs
  • Air squats
  • Quad strength
  • Speed of standing from a chair

Exercises for Longevity

• Dr. Peter Attia's research highlights the best exercises for longevity.
• Six key exercises to focus on:

1. Farmer's Carry

• Works entire body, improves real-world functional strength.
• Enhances grip and core strength.
• Boosts cardiovascular health by elevating heart rate.
• Steps:
  1. Stand with feet shoulder-width, holding weights.
  2. Engage core, maintain posture.
  3. Walk forward for 20-30 seconds.
  4. Repeat for 3-5 rounds, 3-4 times a week.

2. Dead Hangs

• Improves grip strength, linked to reduced risk of falls/injuries.
• Enhances shoulder mobility, decreases back pain.
• Steps:
  1. Grip bar with palms forward.
  2. Extend arms and lift feet.
  3. Maintain position for 20-60 seconds.

3. Hip Bridges

• Targets lower body and core, improves posture.
• Strengthens glutes and lower back, stabilizes pelvis.
• Steps:
  1. Lie on back with knees bent.
  2. Lift hips, forming a straight line from shoulders to knees.
  3. Perform 10-15 reps.

4. Step-Ups

• Strengthens lower body, improves mobility.
• Reduces risk of falls.
• Steps:
  1. Stand in front of elevated surface.
  2. Step up with one foot, then the other.
  3. Alternate leading leg, 10-15 reps per leg.

5. Planks

• Builds core strength and stability.
• Supports spine, reducing risk of back pain.
• Steps:
  1. Lie face down, forearms on ground.
  2. Lift body, maintain straight line.
  3. Hold for 20-60 seconds.

6. Squats

• Improves mobility, builds muscle mass.
• Promotes bone density, reduces osteoporosis risk.
• Steps:
  1. Stand with feet shoulder-width.
  2. Lower hips as if sitting, chest upright.
  3. Push through heels to stand.

Implementation

• Perform exercises 2-3 times per week.
• Structure workout into 20-30 minute sessions or spread throughout the week.
• Progress by increasing intensity or duration as strength improves.