Strength Training for Longevity
A progressive resistance training protocol designed to preserve muscle mass, bone density, and metabolic health across all fitness levels.
Resistance training is one of the most evidence-backed interventions for extending healthspan. Loss of muscle mass (sarcopenia) accelerates after age 30 and is tightly linked to metabolic disease, fracture risk, and all-cause mortality. This protocol builds a sustainable strength practice from the ground up.
Beginner
Goal: Build the habit of resistance training 2× per week and establish foundational movement patterns.
Weekly Structure
- 2 sessions per week, ideally with at least 48 hours between them
- Session duration: 30–40 minutes
- Rest between sets: 90–120 seconds
Session Template
Perform 2 sets of 10–12 reps per exercise.
| Exercise | Notes |
|---|---|
| Goblet Squat | Use a light dumbbell or kettlebell |
| Hip Hinge (Romanian Deadlift) | Focus on hinging at the hip, not rounding the back |
| Push-Up | Elevate hands if needed to maintain form |
| Dumbbell Row (single arm) | Brace core throughout |
| Dead Bug | Core stability — 5 reps per side |
Progression Rule
When you can complete all sets with good form, increase weight by the smallest available increment (typically 1–2 kg).
Intermediary
Goal: Train 3× per week with progressive overload across compound lifts; introduce weekly volume tracking.
Weekly Structure
- 3 sessions per week (e.g. Mon / Wed / Fri)
- Session duration: 45–60 minutes
- Rest between sets: 2–3 minutes for compound lifts, 60–90 seconds for accessories
Programme (Upper / Lower / Full-Body Split)
Day 1 — Lower
- Barbell Back Squat: 3 × 5 (working weight)
- Romanian Deadlift: 3 × 8
- Leg Press: 2 × 12
- Calf Raise: 3 × 15
Day 2 — Upper
- Barbell Bench Press: 3 × 5
- Barbell Row: 3 × 5
- Overhead Press: 3 × 8
- Pull-Up or Lat Pulldown: 3 × 8
Day 3 — Full Body (Lighter)
- Deadlift: 2 × 3 (80% of working weight)
- Dumbbell Lunges: 3 × 10 each leg
- Dips or Push-Ups: 3 × max
- Face Pulls: 3 × 15
- Plank: 3 × 30–45 seconds
Progression Rule
Add weight to each main lift once you hit the top of the rep range across all sets for two consecutive sessions.
Advanced
Goal: Periodised training with planned deload weeks, recovery tracking, and bloodwork-informed adjustments.
Weekly Structure
- 4–5 sessions per week
- Session duration: 60–75 minutes
- Block structure: 4-week mesocycles (3 weeks building, 1 week deload)
Periodisation Model
Run a linear periodisation model across 12-week macrocycles:
| Weeks | Intensity | Rep Range | Volume |
|---|---|---|---|
| 1–4 | Moderate (70–75% 1RM) | 8–12 | High |
| 5–8 | High (80–85% 1RM) | 4–6 | Moderate |
| 9–11 | Peak (87–92% 1RM) | 1–3 | Low |
| 12 | Deload (50–60% 1RM) | 8–12 | Very Low |
Recovery Protocol
- Sleep: 7.5–9 hours, tracked with a wearable (Oura, Garmin, etc.)
- Protein: ≥ 1.6 g / kg bodyweight / day; ideally closer to 2.0 g during high-volume phases
- Bloodwork: Check testosterone, IGF-1, ferritin, Vitamin D, and CRP every 6 months
- HRV monitoring: Skip or reduce intensity on days when HRV is >10% below your 7-day baseline
Optional Additions
- Creatine monohydrate: 3–5 g/day (most evidence-backed supplement for muscle retention)
- Cold exposure (sauna → cold plunge) post-session, timed to avoid blunting acute hypertrophy signalling — leave at least 4 hours post-training