LONGEVITY LAB
Strength Training for Lifelong Mobility
The Crisis:
Strength declines with age unless you actively prevent it. Many elderly people die not from disease, but from losing the strength to stand, rise from the toilet, or get off the floor.
The Solution:
Longevity Prescriptive Training (LPT)
Build large muscle groups that power daily activities. Maintain independence for life.
THE PROGRAM
Commitment: 4 hours weekly
Method: 10 exercises isolating major muscle groups, three times, to exhaustion
Goal: Maximize muscle growth, minimize injury
CORE PRINCIPLES
1. TRACK YOUR WORKOUTS
Record: Exercise, weight, reps, how it felt.
What gets measured gets improved.
2. CARDIO WARM-UP
Rotate exercises to prevent injury. Switch between running, elliptical, and bike.
3. PROGRESSIVE OVERLOAD
Muscles grow only when stressed beyond current capacity. Increase weight or reps progressively.
4. THE 8-12 REP SWEET SPOT
- Reach failure between 8-12 reps
- 12+ reps easily? Increase weight
- Can't reach 8 with good form? Decrease weight
- Leave 0-2 reps in the tank on final set
FORM FIRST
- Full range of motion
- Controlled movements
- No swinging or momentum
- Exhale on effort, inhale on release
5. SETS, SUPERSETS & REST
Pair opposing muscle groups. Rest 60-90 seconds between sets for optimal muscle growth.
6. CHOOSING AN EXERCISE
- Machines are preferred for avoiding injury. Whole body stability not required. Starting on machines will train the body in proper form and posture when transitioning to dumbbells and bands.
- A breakdown in form indicates an endpoint.
- Has relevance to Activities of Daily Living (ADL).
- Dumbbells and bands can mimic machines and are always available.