How many days per week should I strength train for longevity?

2-4 resistance training sessions per week captures the vast majority of longevity benefit. Even 2 full-body sessions hitting all major movement patterns is highly effective.

What are the best exercises for longevity?

Deadlifts, squats, pull-ups, overhead press, and farmer walks. These compound movements build functional strength, grip strength, bone density, and muscle mass — all directly linked to reduced mortality risk.

Is strength training better than cardio for longevity?

For pure longevity outcomes, strength training edges out cardio because it directly addresses sarcopenia, bone density, metabolic health, and functional independence. The ideal program includes both resistance training and zone 2 cardio.

Strength Training Is the Best Longevity Drug That Exists: My PPL Protocol

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