Grip Strength Training
Grip strength is one of the strongest predictors of all-cause mortality — a Lancet meta-analysis of 3 million+ participants found...
15-20 min, 3x/week
Stability Training (Attia's Foundation)
Peter Attia considers stability the cornerstone upon which strength, aerobic, and anaerobic performance all rely. His approach is...
10 min/day or 30-40 min/week
VO2 Max Training (Zone 5 Intervals)
Peter Attia calls VO2 max the single greatest predictor of lifespan. His protocol is the 4x4 method: 4 minutes of near-maximal...
30 min/week (1 session)
Zone 2 + Zone 5 Exercise Framework
Peter Attia's complete weekly exercise framework for longevity combines four pillars: stability (daily), strength (3x/week), Zone...
8-10 hours/week total across all four pillars