\nA 2020 study<\/a> looking at information from 26,000 Americans found a correlation between walking, stretching, aerobics, stair climbing, weight lifting, and volleyball reduced the risk of death between 7\u00a0and 12 percent.
\nWhen scientists followed almost half a million adults for 8 years, they found<\/a> that just 13 minutes of daily exercise reduced people\u2019s risk of death by 14 percent.
\nAdults with higher levels of strength in a knee extension test<\/a> had a 14 percent lower risk of death compared to weaker adults.
\nA study looking at 23 years of data<\/a> found that playing tennis regularly added almost 10 years to a person\u2019s lifespan.
\nAnd, of course,\u00a0there are steps: walking 7,000 steps per day<\/a> is associated with<\/a> a 47 percent lower risk of all-cause mortality compared to taking just 2,000 steps per day.<\/p>\n
The latest, greatest finding is that the biggest longevity lever you can pull in the gym is intensity, says Matt Laye,<\/a>\u00a0a physiologist and ultra running coach with Sharman Ultra Coaching.<\/p>\n \u201cWe have all these recommendations that are based on moderate to vigorous activity, and we typically think that one minute of vigorous activity is worth two minutes of moderate,\u201d he says. But a new study, published in Nature Communications<\/a> in October, says vigorous activity is even more valuable than that. \u201cWhen it comes to mortality outcomes, one minute of vigorous [exercise]\u00a0is worth four to nine minutes of moderate.\u201d<\/p>\n Strength, overall movement, and high-intensity efforts\u2014these are the ingredients for a long-life exercise stew, Laye says. If you\u2019re looking for a manageable longevity workout plan to get all these in each week, he says, focus on three things.<\/p>\n \u00a0<\/p>\n The Three Ingredients You Need for a Longevity Workout Plan If you\u2019re not an acolyte of iron, you may just go through the motions when strength training, Laye says. Doing the same weight for the same number of repetitions in the long term won\u2019t help with longevity. It just wastes your time.<\/p>\n Instead, try to take each set of each exercise until you could\u00a0only do one or two more repetitions before failing. This method, called \u201creps in reserve,\u201d has been shown<\/a> to be almost as effective as going all the way until you fail at the exercise, but it\u2019s less unpleasant and easier to recover from. Doing all of your sets this way, and trying to increase your weight and reps over time while continuing to shoot for two reps in reserve, can help you gain strength and reap the gym\u2019s longevity benefits.<\/p>\n Ingredient 2: Two Days of Breathing Hard<\/p>\n This is your vigorous activity. But what does \u201cvigorous\u201d mean? In some algorithms, it\u2019s walking (or jogging) at 130 steps per minute. In others, it\u2019s activity that puts your heart rate in Zone 4 or Zone 5<\/a>, rates that are basically just \u201creally high.\u201d<\/p>\n Laye suggests using a rate of perceived exertion (literally, how hard something feels), or RPE, of 9 or 10 out of 10. At this level, he says, you could say a word or two while doing the activity (but probably wouldn\u2019t want to).<\/p>\n You don\u2019t need to work on this for long periods of time. Studies have found<\/a> that just a few minutes of this level of vigorous movement can make a big difference. In the workout below, one of the vigorous sessions only has you working for 7.5 minutes.<\/p>\n Ingredient 3: Lots of Steps, with at Least One Bout of 15 Minutes<\/p>\n Vigorous movements give\u00a0lots of bang for the buck, but low-intensity steps still add up. The National Institutes of Health says<\/a> that taking 8,000 per day can cut your risk of early death in half. Taking one walk per day that\u2019s 15 minutes or longer has been shown<\/a> to have the most potent effects on cheating death\u2014and if you go for that walk 10 to 15 minutes after eating a meal<\/a>, it can provide bonus benefits<\/a> for your insulin sensitivity, fighting off type 2 diabetes.<\/p>\n Laye\u2019s got one more suggestion for your walks: to help maintain agility and keep you from getting frail (and eventually falling), make sure one of your weekly walks is on an uneven surface, like a trail. This, he says, can keep your feet and ankles nimble.<\/p>\n With Laye\u2019s help, we\u2019ve built a week of workouts that mixes all these ingredients together into a four-day-per-week longevity workout plan that takes around 30 minutes per session.<\/p>\n Your Weekly Longevity Workout Plan<\/p>\n With this plan, you\u2019ll perform two strength workouts and two vigorous cardio sessions\u2014one that\u2019s cardio cardio, and the other as a power-building exercise circuit that keeps your heart pumping while strength training.<\/p>\n Do the workouts in any order you want. But rest at least one day between strength sessions, and one day between the vigorous sessions. Your schedule might look like:<\/p>\n Monday: Strength 1 Every other day of the week, get your steps: aim for 8,000 per day, with at least one bout lasting 15 minutes or more. For extra credit (and extra agility), try to do at least one of those sessions on a trail or uneven surface<\/a> each week.<\/p>\n Strength Workout 1<\/p>\n In this workout (and in strength workout 2), you\u2019ll choose exercises from a series of categories:<\/p>\n Pushing Exercise: this could be a push-up<\/a>, dumbbell or barbell bench press<\/a>, incline bench press, overhead dumbbell press, military press, or any other \u201cpush\u201d move (instructions for these exercises can be found at the bottom of the page). Before starting this workout, warm up: pick a cardio method of your choice and go for 5 to 10 minutes to get your heart rate moving. Then, during the workout, perform a warm-up set of each exercise with a lighter weight.<\/p>\n After your warm-up, perform four sets of each exercise you\u2019ve chosen. In each set, aim for 8 to 12 reps, finishing when you feel like you could only do one or two more repetitions. If that\u2019s too easy at your current weight, increase the weight (or, in the case of bodyweight exercises like push-ups, keep going).<\/p>\n Sample Strength Workout<\/p>\n Push: Dumbbell Bench Press Vigorous Cardio 1: VO2 Max Countdown<\/p>\n You might have heard of your VO2 max<\/a>. It\u2019s basically the hardest you can work while your body can still deliver oxygen to your muscles to make more muscular fuel. Raising this max capacity for effort can make you live longer: For every unit of VO2 max you go up, 45 days are added to your expected lifespan<\/a>.<\/p>\n To bump it up, you\u2019ve got to work at or near this level\u2014working at a 9 or a 10 out of 10, even just for short bursts. In this workout, you\u2019ll choose a cardio modality of your choice, like a bike, rowing machine, jump rope, or other for of heart-pumping work, and go as hard as you can muster for the prescribed period. When you\u2019ve finished, you\u2019ll rest until your heart rate comes back near normal, a level coaches call \u201ccomposed, but not completely rested.\u201d<\/p>\n Here\u2019s the good news: each effort gets shorter, which is why the workout\u2019s called a \u201ccountdown.\u201d Try to go a little harder on each shorter effort. How to do it:<\/p>\n After warming up, go as hard as you can maintain for 3 minutes. Strength Workout 2<\/p>\n Same format, different exercises. For each category, choose an exercise that\u2019s slightly different than what you used in Strength Workout 1. So if you did a dumbbell bench press for your \u201cpush,\u201d maybe do an overhead dumbbell press. If you chose a lat pulldown for your \u201cpull,\u201d try a horizontal seated cable row.<\/p>\n Then do the same thing: After your warm-up, perform four sets of each exercise you\u2019ve chosen. In each set, aim for 8 to 12 reps, finishing when you feel like you could only do one or two more repetitions. If that\u2019s too easy at your current weight, increase the weight (or, in the case of bodyweight exercises like push-ups, keep going).<\/p>\n Vigorous Cardio 2<\/p>\n For vigorous session number two, we\u2019ll do a strength circuit that gets the heart pumping and also moves weights fast. When you do that, you build muscular power<\/a>, a measure of not just how much force you can create, but how quickly you can create that force. Muscle power is a better predictor of longevity<\/a> than absolute strength. In this workout, build it by aiming to move the weights (and your body) fast, creating force quickly.<\/p>\n The exercises:<\/p>\n Kettlebell Swing or Dumbbell Swing How to do Vigorous Cardio Workout 2:<\/p>\n Perform one set of 10 to 15 repetitions of each move, going from one exercise to the next with minimal rest. Exercises for the Longevity Workout Plan<\/p>\n The beauty of this plan is that you can mix and match all types of pushing, pulling, leg, and accessory exercises. But if you\u2019re not sure where to start, here are some great building block moves and how to do them.<\/p>\n Pushing Exercises<\/p>\n Push-Up<\/p>\n Assume a classic push-up position, with hands directly beneath your shoulders, your body forming a straight line from head to heels. Dumbbell Bench Press<\/p>\n Lie face-up on a bench and hold dumbbells over your chest with an overhand grip. Dumbbell Shoulder Press<\/p>\n Stand with your feet shoulder-width apart, and brace your core and squeeze your butt. Bring the dumbbells up to your shoulders, palms in. Pulling Exercises<\/p>\n Resistance Band\u2013Assisted Pull-Up<\/p>\n Tie a looped resistance band in between the handles of a pull-up bar so that it hangs down. Dumbbell Bent-Over Row<\/p>\n Hold one dumbbell in each hand with a neutral grip (palms pacing in), feet hip-width apart, knees slightly bent. Lat Pull-Down<\/p>\n Sit in the lat pull-down machine (a cable machine with a bar attachment would also work great for this) with your feet flat on the floor and an upright torso. Reach up and grab the handle with an overhand grip, arms slightly wider than shoulder-width. Tuck your shoulder blades back and down, imagining you\u2019re tucking them into the back pockets of a pair of jeans. Leg Exercises<\/p>\n Goblet Squat<\/p>\n Stand with your feet hip-width apart, toes pointed slightly out from parallel. Cup one end of a dumbbell in both hands in front of your chest with your elbows pointing down\u2014in this position, the dumbbell and your arms will look like a goblet. Forward Lunge<\/p>\n Stand with your feet shoulder-width apart. Tip: If you feel like lunging forward is too challenging on your balance, try reverse lunging, where you step back into the lunge instead of forward.<\/p>\n Step-Up<\/p>\n Stand with a bench or other sturdy surface in front of you, dumbbells at your sides, palms in. Single-Leg RDL<\/p>\n Stand on your right leg while holding one dumbbell in each hand, at arm\u2019s length at your sides. Accessory and Circuit Exercises<\/p>\n Dumbbell Biceps Curl<\/p>\n Stand holding dumbbells at your sides, palms in. Forearm Plank<\/p>\n Assume a forearm plank position, with your elbows directly beneath your shoulders. Hanging Leg Raise<\/p>\n Hang at arm\u2019s length from a pull-up bar with an overhand or neutral grip. Kettlebell Swing<\/p>\n Stand holding the handle of a kettlebell with both hands, using an overhand grip. The bell should hang down between your legs. Set your feet a little wider than shoulder-width, and soften your knees. Bent-Over Single-Arm Kettlebell Row<\/p>\n Stand with a firm bench (or coffee table or other sturdy piece of furniture) on your left side. Place your left knee on the bench, then bend your torso forward and place your left hand on the bench to support your body. In this position, your upper body should be parallel to the floor. Tip:\u00a0If you\u2019re feeling strong and well-balanced, you can skip using the bench and try this with both feet on the floor, as shown in the photo above.<\/p>\n","protected":false},"excerpt":{"rendered":"Published January 7, 2026 11:16AM These days, longevity is the name of the health game: how are you…\n","protected":false},"author":2,"featured_media":233085,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[119010,499,103,61,60,44361,2257,83384,61882,119009,102236,2258],"class_list":{"0":"post-233084","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-editor-jessica-campbell-salley","9":"tag-fitness","10":"tag-health","11":"tag-ie","12":"tag-ireland","13":"tag-parent_category-health","14":"tag-tag-evergreen","15":"tag-tag-longevity","16":"tag-tag-strength-training","17":"tag-tag-workout-routine","18":"tag-tag-workouts","19":"tag-type-article"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/233084","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=233084"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/233084\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/233085"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=233084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=233084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=233084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nIngredient 1: Two Days of Strength Training, Hard<\/p>\n
\nTuesday: Vigorous Cardio 1
\nWednesday: Rest
\nThursday: Strength 2
\nFriday: Vigorous Cardio 2<\/p>\n
\nPulling Exercise: this could be pull-ups<\/a>, dumbbell or barbell rows, a cable or other row machine, lat pulldowns, or any other \u201cpull\u201d move.
\nLeg Exercises: choose a squat variation<\/a>, like a goblet squat or barbell squat, a deadlift, like a Romanian deadlift or single-leg deadlift<\/a>, the leg press machine, a lunge<\/a>, step-up, or any other leg move. Pick two.
\nAccessory Exercises: These can be just about anything else. Choose an abdominal move like a plank or hanging leg raise, arm or shoulder moves like curls or lateral raises, or any other moves you\u2019d like to incorporate.<\/p>\n
\nPull: Lat Pulldown
\nLeg 1: Goblet Squat
\nLeg 2: Dumbbell Romanian Deadlift
\nAccessory 1: Hanging Leg Raise
\nAccessory 2:\u00a0Biceps Curl<\/p>\n
\nRest until you\u2019re composed. This can be as long as the effort, or even longer.
\nGo for 2 minutes, then rest.
\nGo for 90 seconds, then rest.
\nGo for 1 minute, then rest.
\nGo for 30 seconds. You\u2019re done!<\/p>\n
\nPush-Up
\nSquat of choice (like a Goblet Squat)
\nBent-Over Dumbbell or Kettlebell Row
\nStep-Up or Lunge<\/p>\n
\nWhen you\u2019ve finished all five exercises, rest for one minute.
\nContinue in this way for 20 to 30 minutes.<\/p>\n![\"main](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Pushup_Front-450.jpg\"\/)
<\/p>\n
\nMaintain this rigid body line as you bend your elbows to lower your chest toward the floor.
\nPress back to start, maintaining the straight body line.<\/p>\n![\"main](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Flat-Dumbbell-Bench_900.jpg\"\/)
<\/p>\n
\nBend your elbows to lower the weights to the sides of your chest. Your elbows should stay close to your sides, forming a 45-degree angle.
\nPause for a beat, then press back to start.<\/p>\n![\"main](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Overhead-Press_450.jpg\"\/)
<\/p>\n
\nMaintaining an upright posture, press the dumbbells overhead until your elbows are almost straight.
\nReturn the weights to your shoulders, and repeat.<\/p>\n![\"from](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Pullup-with-Band_Behind_Take-30.jpg\"\/)
<\/p>\n
\nPlace one foot inside the band and grip the bar with an overhand or underhand grip, with your hands about shoulder-width apart.
\nBefore you start the move, pretend you\u2019ve got jeans on: Imagine tucking your shoulder blades into the back pockets of your jeans. This can help keep your shoulders back and down.
\nPull your breastbone toward the bar by bending your elbows. To help engage your back, concentrate on bringing your elbows down to touch your lats instead of thinking about bringing your chin over the bar. This can help you keep from reaching your head forward, which can cause neck strain, and can keep you from rolling your shoulders forward or back.
\nSlowly return to the start position, and repeat.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Bent-Over-Dumbbell-Row_90_Take-20.jpg\"\/)
<\/p>\n
\nPush your hips back like you\u2019re opening a door behind you with your butt. This starts the hip hinge.
\nKeep pushing your hips back so that your back remains flat until it is nearly parallel to the floor with the weight hanging straight down from your shoulders.
\nMaintaining this flat back position, pull the weights toward your chest, bending at your elbow and keeping your upper arms in line with your back.
\nLower the weights back to the starting position, and repeat.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Lat-Pull_High-45_Take-2.jpg\"\/)
<\/p>\n
\nKeeping a proud chest, bend your elbows to pull the bar down until it touches your breast bone, just below your collar bones.
\nControl the weight to return to start. Repeat.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Goblet-Squat_450.jpg\"\/)
<\/p>\n
\nPush your hips back to initiate the squat. Bend your knees to descend until your thighs are at least parallel to the floor, keeping your chest up and your weight on your heels.
\nKeep the weight of your body in your heels and press back to standing.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Forward-Lunge_45_Take-20.jpg\"\/)
<\/p>\n
\nTake a large lunge step forward with your right leg, descending as you step until your knees both form 90-degree angles.
\nPress through your right foot to stand back up.
\nOnce you finish all the reps on your right side, do an equal number on your left side.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Stepup_45.jpg\"\/)
<\/p>\n
\nKeep your torso upright as you place your right foot on the bench and press through your heel to bring your left foot up so you\u2019re standing on the bench.
\nReturn to the ground under control. Do all your reps on this side before switching sides and repeating.<\/p>\n![\"as](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Single-Leg-RDL_45.jpg\"\/)
<\/p>\n
\nKeeping your right knee slightly bent, perform the deadlift by bending at the hip, extending your left leg behind you for balance. During this movement, make sure your hips remain square: both hip bones point forward and to the floor the entire time.
\nContinue lowering the dumbbells until your upper body is parallel to the ground.
\nKeeping your back flat, return to the upright position.
\nRepeat on the opposite side.<\/p>\n![\"as](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Dumbbell-Curl_45.jpg\"\/)
<\/p>\n
\nSqueeze your butt, pull your shoulders back, and flex your triceps. This will keep you from thrusting with your hips.
\nNow, maintaining an upright torso, bend your elbows to lift your hands up to your shoulders, your palms facing the cap of your shoulder. Squeeze your bicep at the top.
\nLower your arms and repeat.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Forearm-Plank_45.jpg\"\/)
<\/p>\n
\nForm a straight body line from head to heels, squeezing all over.
\nMaintain this position for the time prescribed.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Hanging-Leg-Raise_Front.jpg\"\/)
<\/p>\n
\nSet your core, and then use your abs\u2014not your back\u2014to raise your legs straight in front of you. If this is too hard, bend your knees and lift them up towards your waist.
\nControl your legs back down, and repeat.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Kettlebell-Swing_45.jpg\"\/)
<\/p>\n
\nMaintaining a flat back, push your hips back to drop the weight between your legs. Note: this is a hip hinge-and-drive exercise, not an arm exercise, so don\u2019t focus on using your shoulders to swing the weight back.
\nForcefully thrust your hips forward to return to standing so that the bell swings up in front of you.
\nAs it swings back down, hinge forward again so the weight goes between your legs.
\nThrust your hips forward again, and keep swinging for the prescribed time or reps.<\/p>\n![\"a](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/Bent-Over-Kettlebell-Row_90.jpg\"\/)
<\/p>\n
\nReach down and grab the kettlebell with your right hand, returning to this position where your body is parallel to the floor, with the weight hanging straight down from your right shoulder.
\nMaintaining that upper body position, pull your right arm straight up until your hand reaches the side of your chest. Lower the weight back to the starting position, and repeat. Do all your reps on this side, then switch sides and repeat.<\/p>\n