Resistance Training: 2-3×/Week
Muscle mass predicts longevity (Attia, 2023; Lyon, 2023). Strength training builds it. Nothing else does.
Objective
Maintain or build muscle mass through regular resistance training. This is non-negotiable because muscle mass declines ~3-8% per decade after 30, and low muscle mass is associated with higher all-cause mortality (American Heart Association, 2018; Westcott, 2012).
The Protocol
If beginner:
- Full-body routine, 2 days/week
- Bodyweight or light weights
- Focus on form before load
If experienced:
- Hit all major muscle groups 2-3×/week
- Split or full-body both work
- Progressive overload: add weight or reps every 1-2 weeks
Key rules:
- 48h rest between same muscle groups
- Joint pain = reduce load, fix form, or swap the exercise
- Never skip warmup
Cadence
- Per session: 45-60 min including warmup
- Weekly: 2-3 sessions minimum
- Monthly: Review training log and adjust weights
- Quarterly: Test 1RM or functional benchmarks
KPIs
| Indicator | Type | Target | How to measure |
|---|---|---|---|
| Sessions/week | Leading | ≥2 | Training log |
| Progressive overload | Leading | Weight or reps increase every 2 weeks | Training log |
| Strength gains | Lagging | Measurable improvement over 3 months | 1RM or rep max tests |
| Functional capacity | Lagging | Carry heavy things without struggle | Self-assessment |
Failure Modes
| Problem | Fix |
|---|---|
| Skipping sessions | Schedule like meetings; morning slots have higher adherence |
| Plateau (no strength gains) | Deload week, then increase volume or vary exercises |
| Joint pain | Reduce load, check form, swap exercise; see physio if persistent |
| No gym access | Bodyweight routine or resistance bands; consistency > equipment |
| Post-workout exhaustion | Check sleep and nutrition; reduce volume temporarily |
Related
- Dependency: Optimize_Sleep (recovery happens during sleep)
- Concept: Cardio_vs_Strength (why you need both)
- Next protocol: Train_Zone_2 (add cardio once strength habit is stable)
American Heart Association. (2018). American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony.
Lyon, G. (2023). Forever Strong: A New, Science-Based Strategy for Aging Well. Atria Books.
Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8