Movement & Strength
Movement & Strength for Longevity
Movement is the most powerful longevity drug we have. It protects muscle, cardiovascular fitness, balance, metabolism, and independence as you age.
This hub shows you what actually matters — and how to train for decades, not just for now.
You don’t need extreme workouts to age well. You need the right movement qualities, trained consistently: muscle, aerobic fitness, power, balance, mobility, and daily activity.
How to Use This Hub
- Start with the Movement & Strength Blueprint. It explains what to train and why.
- Pick one quality. Strength, cardio, balance, or mobility — based on your weakest link.
- Train the minimum effective dose. Consistency beats intensity.
- Think decades. The goal is staying capable at 70, not peaking at 40.
Movement & Strength Pillars
These pillars organise everything in this hub. Start with the Blueprint, then follow the pillar that best matches what you want to improve.
Movement & Strength Blueprint
The big picture: how strength, cardio, balance, mobility, and daily movement fit together for long-term healthspan.
Start here →Strength & Muscle
Muscle is an ageing organ. This pillar covers strength training, muscle loss prevention, and functional capacity.
Explore →Cardio & VO₂ Max
Aerobic fitness is one of the strongest predictors of lifespan. This pillar covers Zone 2, VO₂ max, and mixing cardio intelligently.
Explore →Balance, Power & Fall Prevention
Falls are a leading cause of loss of independence. This pillar focuses on balance, grip strength, and power.
Explore →Mobility & Joint Health
Mobility keeps movement accessible. This pillar covers joint health, range of motion, and pain-free movement.
Explore →Daily Movement & Walking
Steps, walking, and non-exercise movement quietly drive healthspan more than most people realise.
Explore →Strength & Muscle
Muscle mass and strength protect metabolic health, bone density, balance, and independence as you age.
Published Guides
- Strength Training for Longevity
- Strength Training After 40: A Beginner Blueprint
- Why Muscle Is an Ageing Organ (And What To Do About It)
- How to Prevent Muscle Loss With Age
- Minimum Effective Dose Exercise for Longevity
Coming Soon
- How Much Strength Is “Enough” for Longevity?
- Reps vs Weight: What Matters More After 40?
- Training to Failure: Helpful or Harmful for Ageing?
- Strength Training With Limited Time (2× per week)
Cardio & VO₂ Max
Cardiorespiratory fitness is one of the strongest predictors of survival — stronger than smoking, obesity, or cholesterol.
Published Guides
- Zone 2 Cardio for Longevity
- How to Calculate Your True Zone 2 Heart Rate
- VO₂ Max Explained
- Longevity Cardio Mixing Protocols
- Simple Home Zone 2 Routine (No Equipment)
Coming Soon
- How Much Cardio Is Enough for Longevity?
- Zone 2 vs HIIT: When Each Makes Sense
- Cardio for Busy People: 20–30 Minute Strategies
Balance, Power & Fall Prevention
Balance and power decline faster than strength — but they are trainable at any age.
Published Guides
- Balance Training Blueprint
- Grip Strength & Longevity
- Power Training After 40
- Balance Training for Longevity
Coming Soon
- Power vs Strength: Why Speed Matters With Age
- Simple Fall-Prevention Drills You Can Do at Home
- Single-Leg Training for Longevity
Mobility & Joint Health
Mobility keeps movement accessible and pain-free, making every other type of exercise easier.
Published Guides
- Mobility for Longevity: A 10-Minute Daily Flow
- Joint Health for Life
- Simple Home Equipment for Strength & Mobility
- Posture & Longevity
Coming Soon
- Daily Mobility Minimums: What Actually Matters
- Is Stretching Necessary for Longevity?
- Joint Pain vs Muscle Tightness: How to Tell
Daily Movement & Walking
Walking and daily movement quietly drive healthspan by improving blood sugar, circulation, and recovery.
Published Guides
- Walking as a Longevity Superpower
- Daily Movement & Steps for Healthspan
- Minimum Effective Dose Exercise for Longevity
- Best Exercises for Longevity (No Gym Required)
Coming Soon
- How Many Steps Do You Really Need?
- Breaking Up Sitting: The Longevity Case
- Walking vs Running for Longevity
Get Your 7-Day Longevity Kickstart
Build strength, cardio, and movement habits that last. The 7-day checklist turns the essentials into a simple routine.
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