Resistance Training (3x/week)
Progressive overload strength training 3x/week. The single most protective exercise against age-related decline in muscle, bone, and metabolic health.
Dosage & Timing
Evidence Strength
5/5 — Very StrongOverwhelming evidence. Resistance training is arguably the most important exercise modality for longevity and healthspan.
Overview
Three sessions per week of progressive overload resistance training using compound movements. This is the most important exercise modality for maintaining muscle mass, bone density, metabolic rate, and functional independence as you age.
How To Do It
Learn the big lifts
Squat, deadlift, bench press, overhead press, row. Start with bodyweight or light loads to learn form.
Follow a program
Use a structured program (Starting Strength, GZCLP, or 5/3/1 for beginners). Don't freestyle.
Progressive overload
Add weight, reps, or sets over time. Track every workout.
Prioritize compound movements
80% of your work should be multi-joint movements. Isolation work is supplementary.
Progression Path
Beginner: 3x full body. Intermediate: upper/lower split. Advanced: push/pull/legs or specialized programming.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Muscle-strengthening activities and cancer incidence and mortality↗
Muscle-strengthening activity was associated with lower all-cause mortality risk.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Acute injuries (modify around them)
- ⚠Uncontrolled hypertension
Interactions
- •Pair with adequate protein intake (1.6-2.2g/kg)
- •Allow 48h between training same muscle group
Measurable Outcomes
Equipment Needed
- • Barbell and plates OR dumbbells
- • Squat rack (ideal)
- • Bench
Related Protocols
Postmenopause Strength Training
Train major muscle groups 2-3 times per week with progressive loads, enough recovery, and symptom-aware progression. This is a high-value protocol for postmenopausal strength and healthspan.
Chair Strength Starter
Use sit-to-stands, incline push-ups, rows, and loaded carries to start resistance training with minimal gear.
Grip Strength Training
Train grip 2-3x/week with dead hangs, farmer carries, and crush exercises. Grip strength is a top biomarker for longevity and functional independence.
Deload Week
Reduce training volume by 40-60% every 4-6 weeks. Strategic recovery prevents overtraining, reduces injury risk, and enables long-term progress.