The strength training thread

#1

I was surprised that we didn’t have one already, since there seem to be quite a few gym rats here!

This might be a nice place to share routines/programs, studies about strength, personal anecdotes, and other resources. Maybe it can also serve as a resource or encouragement for beginners or the strength-curious.

Strength/resistance training is hugely important for longevity, for many reasons:

  • Enables you to do more things, especially later in life. Shopping bags, suitcases, moving a sofa, getting on and off the bus, getting out of a chair, climbing stairs…
  • Protects you from injury. If you are strong, you should be less likely to fall in the first place
  • When you do fall, your stronger tendons, ligaments and joints will resist injury
  • Trains your brain. You learn new motor patterns and get better at them
  • Bone density gains, lessening another major source of morbidity from fractures and immobility
  • Muscle mass is metabolically protective as an (insulin independent) sink for glucose
  • Muscle mass protects cardiovascular health too, since new blood vessels reduce peripheral vascular resistance. You also get better at dilating vessels through nitric oxide.
  • Benefits mitochondrial health. Muscle is incredibly dense in mitochondria.
  • Reduces visceral fat stores (even without weight loss) and increases resting energy expenditure
  • Some evidence that it enhances brain function through factors like BDNF
  • Feel better, look better, have more confidence. It might be a man thing, but knowing I am stronger than somebody else is quite a nice feeling.
  • It’s “me time” and a pure investment in yourself. You deserve it.
  • You feel GREAT after a good workout. (Arnold famously said that the gym was like sex to him). Endorphins feel awesome.

So IMO it’s win-win-win because it’s good for you, makes you perform better, and even makes you feel better.

Right now, I am enjoying 4x full body workouts per week using the Greg Nuckols hypertrophy program. It’s available for free (just need an email address) Program Bundle • Stronger by Science Each workout takes ~70 mins if you rest 2-3 mins between sets.

I really like these “auto regulation” type of programs, because I seem to be quite bad at estimating RPE or reps in reserve (RIR). Usually I can grind more reps than I thought. So this type of program tells you to do 4x sets at 100kg, 12 reps. But the last set, you push as many reps as you can until failure. It uses that rep number to then calibrate the next time you do that exercise.

My advice to beginners or strength-curious would be:

  1. Just go do it. Gyms are honestly very friendly places. I’ve worked out in garages, very posh and expensive fitness centres, UFC GYM, and the roughest places where everybody is bald and on steroids. I’ve never had any sort of serious problem, experienced negativity or bullying apart from maybe a comment or two on my form. Ideologically, most people are there for self-improvement, and they all started somewhere, so there’s this sort of inherent respect for beginners.

  2. If you are younger, I think injury risk is vastly over-rated unless you’re a total idiot. For most people, if they are sensible, it’s very hard to injure yourself because you don’t have the strength to even do so. If you try to deadlift way too much (i.e. stupidity), you probably won’t get the weight off the floor. You probably can’t even exert enough force to hurt your back.

  3. Progression is what matters. That can be measured in various ways: more weight, but also more reps, more sets, or doing the same but finding it easier. It’s an ultra-marathon, not a sprint.

  4. You can make huge gains in higher rep ranges. Training in the 8-20 rep range still gives you plenty of strength gains (and hypertrophy), so you don’t need to go super heavy. (In other words, see point 2, there’s no reason to be doing super heavy lifts as a non-competing lifter).

About me: I’m 39, and I’ve been training on and off since around 15. I was SUPER skinny all through school until I found a website (“Wannabebig”, haha) which proposed squats, deadlifts and “super shakes” of protein powder, milk, oats and peanut butter to gain weight. It did work, and I went from maybe 50kg up to 75kg or so, and gained a ton of strength. I’ve fallen off the wagon a few times, sometimes for a couple years, but I always seem to get back on. I feel like I’ve tried most major types of program, like high rep pump stuff, 5x5, 3x3, 20-rep squats, some of the ridiculous John Meadows programs.

My best lifts, performed at around 70kg body weight and 30 years old: 105kg bench, 200kg deadlift, 170kg squat, 65kg overhead press. Won’t win any competitions, but I think stronger than average for my relatively small size. And for what it’s worth, my wife (around 160cm tall, 51kg) has deadlifted ~80kgx5 and squatted ~75kgx5 in her 40s.

7 Likes
#2

You do feel GREAT after a good workout.
I was a gymnast in high school, but had to give that up in college because of the extreme workload in my engineering course.
I bought my barbell set at age 16 and it has moved all over the country with me.
I’m now 74, bio age 63 and still using the weights 5 days a week.
I feel GREAT.

5 Likes
#3

From what I read:

Power>strenght>muscle.
Lower body > upper body.

For a gym rat, all these priorities dont matter as they are hitting everything. For those of us who don’t have time and also want cardio and flexibility, I think it’s important.

How to do this: pylometrics, overcoming isometrics, dont ever skip leg day.

4 Likes
#4

I have nothing to contribute to this thread other than to give little old weak people hope that it’s never too late.

I was actually a big gym rat in my youth, but then I turned into someone who just worked out. Then, at 40, I was in a minor car accident, but the whiplash was so bad that I was very limited in what I could do for about 15 years, and subsequently, I lost ALL my strength and fitness.

Then I met my PT, who is definitely a witch, and he gave me the confidence to start pilates because he can pretty much fix anything. Two years ago, after making gains in my core strength with pilates, I added two resistance training sessions per week with my PT. My gains have been dramatic! I went from being able to bench press baby hand weights to benching 70% of my weight.

FWIW I still have freakishly weak hands and I need to have many jars opened for me. I’ve told my husband I can never divorce him otherwise I might starve :slight_smile:

3 Likes
#5

I need to increase my strength training and wonder if anyone could advise. What is the most efficient way at home to increase by strength? What barbells and weights perhaps? Or even what equipment? I’m a newbie in terms of weight work so would appreciate any input.

2 Likes
#6

Useful to know your budget?
Don’t underestimate what you an do with body weight exercise.
A pair of rings and some resistance bands can go a long way.

2 Likes
#7

Two simple exercises will increase your fitness substantially:

  1. Farmers carry – an asymmetrical weight-carry, essentially an extension of the tai-chi walk, which is a good place to start
  2. The Turkish get-up

Both of these have readily available vids to show you how.

Start with little or no weight, focus on ease and continuity of breath before pushing harder or using more weight, and develop good form and control.

Cost: nothing to start. Got hand weights up to 10lbs? You’re set.

2 Likes
#8

If you have a doorway, you can install of pull up bar.

If you are unable to do a pull up, you can attach long bands and create a big ‘swing’ to stand on in order to give yourself a little boost in order to do a pull up (my PT does this with me, and over time, we can switch to bands with less support/lift)

And as alpha says, you can do a ton of things with just your body weight… as you get stronger, you can do one leg squats … then you can hold some weight while you do it… he’ll have me hold a plate close to my chest, but it could be anything.

We will use a little kettlebell that is at my left foot, I’ll squat to pick it up with my right hand and then raise it over my right side, rinse and repeat, and then switch sides…

All this is to say, with just some hand weights and bands, you can do a LOT

EDIT: I bought bouncing weighted medicine balls (I think mine is 20 pounds). Those are fun for me and you can build strength and work on bone health as well. I bounce them and squat to catch them. I have worked up to throwing them behind me over my shoulders (I do this in the garage and definitely not in the house!).

#9

Don’t underestimate what you an do with body weight exercise.

Yes! For example, the yoga sun salutation, or the 5 Tibetans, both of which are body-weight exercises, and either of which make a very good morning routine. I’ve been doing the 5 Tibetans every morning for decades, and it’s a great base for more.

1 Like
#10

I go to a nearby gym almost every day. But many things can be done at home with resistance bands and a few weights.

I asked CGPT5 and Claude for suggestions based on Attia’s fitness programs and here is what they suggested. Perhaps adjust and customize the prompt with your fitness level today, your current body weight, and goals (e.g. 20% stronger in 6 months?)

Peter Attia’s Medicine 3.0 philosophy centers on healthspan extension: maintaining strength, stability, and function well into older age. His weightlifting approach isn’t about bodybuilding but about training for longevity, reducing injury risk, and preserving independence.

Here’s a program outline that reflects Attia’s key principles:

🏋️‍♂️ Medicine 3.0–Inspired Weight Training Program

Core Concepts from Attia

  • Strength is a biomarker of longevity.
  • Prioritize compound lifts (movements that mimic daily life).
  • Train all major muscle groups for balance.
  • Include stability, grip, and eccentric control to reduce falls and injury.
  • Focus on progressive overload but avoid injury risk.
  • Integrate with Zone 2 cardio & VO₂ max training (Attia’s endurance pillar).

Weekly Structure (3–4 sessions / week)

(Example: Mon, Wed, Fri, optional Sat)

Day 1 – Lower Body (Strength + Stability)

  • Trap Bar Deadlift (safer spine mechanics vs. straight bar) – 3–4 × 5–8
  • Goblet Squat / Front Squat – 3 × 8–10
  • Step-Ups or Bulgarian Split Squat – 3 × 8 each leg
  • Calf Raises (seated + standing) – 3 × 12–15
  • Farmer’s Carry – 4 × 40–60 sec (grip + core + gait stability)

Day 2 – Upper Body Push + Pull

  • Pull-Ups / Lat Pulldown – 3 × 6–10
  • Dumbbell Bench Press (neutral grip preferred) – 3 × 8–10
  • Seated Row / Chest-Supported Row – 3 × 8–10
  • Overhead Press (DB or landmine for shoulder safety) – 3 × 6–8
  • Biceps Curls + Triceps Extensions – 2–3 × 10–12 (accessory work)

Day 3 – Lower Body + Posterior Chain

  • Romanian Deadlift (RDL) – 3–4 × 6–8
  • Walking Lunges – 3 × 10 each leg
  • Hip Thrust / Glute Bridge – 3 × 8–12
  • Copenhagen Plank (adductors, injury prevention) – 3 × 20–30 sec each side
  • Suitcase Carry (1-arm Farmer Carry) – 4 × 30–40 sec each side

Day 4 (Optional) – Functional & Power / “Centenarian Olympics” Focus

(Movements to preserve independence & daily function)

  • Kettlebell Swings – 3 × 15 (hip hinge power)
  • Box Step-Ups (higher box, controlled descent) – 3 × 8–10
  • Turkish Get-Up – 3–5 each side (full-body stability + mobility)
  • Pull-Up or Chin-Up Holds / Eccentrics – 3 × max hold/slow lower
  • Suitcase Deadlift (1 DB/Kettlebell) – 3 × 8 each side

Key Training Principles

  • Progressive Overload: Gradually increase load or reps, but avoid “ego lifting.”
  • Range of Motion: Prioritize quality over max load — full, controlled reps.
  • Eccentrics: Emphasize slow lowering to build tendon/ligament resilience.
  • Grip Strength: Farmer’s carries, dead hangs, towel pull-ups (Attia calls grip a longevity “vital sign”).
  • Core & Stability: Carries, anti-rotation presses, planks integrated weekly.
  • Recovery: At least 1–2 days between heavy lifting sessions.

Integration with Attia’s Other Pillars

  • Zone 2 cardio (3+ hrs/wk) for mitochondrial health.
  • VO₂ max intervals (1–2x/wk) for peak aerobic capacity.
  • Mobility / stability practice (hips, shoulders, ankles) built into warm-up/cool-down.

✅ Summary:
This program trains all major lifts, grip, and functional patterns while balancing strength, stability, and injury prevention — very much in line with Attia’s “Centenarian Olympics” vision (training now for the physical tasks you’ll want to perform at age 100).

Would you like me to make this into a 12-week progressive plan (with load increases, deloads, and specific rep ranges over time), so it’s more of a plug-and-play training block?

====================================

Here’s a VO₂ max interval program aligned with Peter Attia’s training framework. His approach emphasizes short, very high-intensity intervals (true VO₂ max efforts), performed 1–2x/week, complementing Zone 2 training.

🫁 VO₂ Max Interval Training Program (Attia-Inspired)

Key Principles (per Attia)

  • Work at ~90–100% of max heart rate (RPE 9–10/10).
  • Intervals are short (2–4 minutes) because that’s the limit of sustainable VO₂ max output.
  • Recovery is equal to or longer than work interval (to repeat quality efforts).
  • Warm-up and cool-down are non-negotiable to prevent injury and enhance adaptation.
  • Use any modality (bike, treadmill, rowing, ski erg) — ideally low-impact to reduce orthopedic risk.

Weekly VO₂ Max Session (Example)

Frequency: 1–2 times per week (non-consecutive days, not back-to-back with heavy lifting).

Warm-Up (10–15 min)

  • 5 min easy spin/jog at Zone 1–2.
  • 3 × 30 sec accelerations (70–80% effort) with 1 min easy between.
  • 2–3 min very light recovery before intervals.

Main Set (Pick one protocol to repeat weekly or cycle them)

Protocol A (Classic 4x4 Norwegian Method):

  • 4 min hard effort (RPE 9/10, ~90–95% HR max).
  • 3 min easy recovery (Zone 1–2).
  • Repeat × 4 (total work time: 16 min).

Protocol B (6x3):

  • 3 min VO₂ max effort.
  • 3 min easy recovery.
  • Repeat × 6 (total work time: 18 min).

Protocol C (8x2):

  • 2 min all-out but controlled effort.
  • 2–3 min easy recovery.
  • Repeat × 8 (total work time: 16 min).

(Attia often alternates between 4x4s and shorter 2–3 min repeats to vary stimulus.)

Cool-Down (5–10 min)

  • Easy Zone 1 cycling/jogging until HR returns closer to baseline.
  • Optional mobility work afterward.

✅ Weekly Structure Example

  • Mon – Strength
  • Tue – Zone 2 cardio (45–60 min)
  • Wed – VO₂ max intervals
  • Thu – Strength
  • Fri – Zone 2 cardio (60–90 min)
  • Sat – Strength + optional Zone 2
  • Sun – Rest or light activity

🔑 Summary:

  • 1–2 VO₂ max sessions/week (not consecutive).
  • Interval duration: 2–4 min @ 90–100% HR max.
  • Recovery: equal or longer than work.
  • Fits into Attia’s broader plan: strength + Zone 2 foundation + VO₂ max peaks.

Would you like me to design a 12-week progression (increasing intensity/volume, then a deload) for VO₂ max training, so it’s structured like a block you can follow?

======================================

Claud.AI

Peter Attia’s Medicine 3.0 approach emphasizes longevity, healthspan, and preparing the body for the demands of later life. His strength training philosophy focuses on building and maintaining muscle mass, bone density, and functional movement patterns that will serve you well into your 80s and beyond.

Here’s a weight lifting program outline aligned with his principles:

Core Philosophy

Focus on compound movements, progressive overload, and training zones that build both strength and muscle mass while maintaining joint health and movement quality.

Training Structure: 3-4 Days Per Week

Day 1: Upper Body Strength Focus

Primary Movements:

  • Deadlift variations (conventional, trap bar, or Romanian) - 3-4 sets of 3-6 reps
  • Pull-ups/Chin-ups or Lat Pulldowns - 3-4 sets of 6-10 reps
  • Overhead Press or Push Press - 3-4 sets of 5-8 reps
  • Rowing variation (barbell, dumbbell, or cable) - 3 sets of 8-12 reps

Accessory Work:

  • Farmer’s carries - 3 sets of 30-60 seconds
  • Face pulls or rear delt work - 2-3 sets of 12-15 reps

Day 2: Lower Body Strength Focus

Primary Movements:

  • Squat variation (back squat, front squat, or goblet squat) - 3-4 sets of 4-8 reps
  • Single-leg work (lunges, split squats, or step-ups) - 3 sets of 8-12 per leg
  • Hip hinge movement (Romanian deadlift or hip thrust) - 3 sets of 8-12 reps
  • Loaded carry variation - 3 sets of 30-60 seconds

Accessory Work:

  • Calf raises - 2-3 sets of 12-20 reps
  • Core stability work (planks, dead bugs) - 2-3 sets

Day 3: Upper Body Hypertrophy Focus

Primary Movements:

  • Bench Press or Push-up variation - 3-4 sets of 8-12 reps
  • Rowing movement - 3-4 sets of 8-12 reps
  • Vertical pull (pull-ups or pulldowns) - 3 sets of 8-12 reps
  • Overhead pressing - 3 sets of 10-15 reps

Accessory Work:

  • Bicep and tricep isolation - 2-3 sets each of 12-15 reps
  • Grip strength work - 2-3 sets

Day 4: Lower Body Power/Hypertrophy (Optional)

Primary Movements:

  • Squat variation - 3-4 sets of 8-12 reps
  • Deadlift variation (lighter weight, higher reps) - 3 sets of 10-15 reps
  • Single-leg work - 3 sets of 10-15 per leg
  • Power movement (jump squats, box jumps) - 3 sets of 5-8 reps

Key Attia-Aligned Principles

Progressive Overload: Gradually increase weight, reps, or sets over time. Track your lifts and aim for consistent improvement.

Movement Quality: Prioritize proper form over heavy weight. Poor movement patterns increase injury risk and reduce long-term benefits.

Functional Strength: Focus on movements that translate to real-world activities like lifting objects overhead, carrying groceries, getting up from the floor, and climbing stairs.

Recovery Integration: Allow adequate rest between sessions. Include mobility work and consider deload weeks every 4-6 weeks.

Bone Health: Include impact and loading exercises that promote bone density, particularly important for aging well.

Training Zones

  • Strength Zone (80-95% 1RM): 1-6 reps for building maximal strength
  • Hypertrophy Zone (65-85% 1RM): 6-15 reps for muscle building
  • Power Zone: Explosive movements with lighter loads

Additional Considerations

Complement this program with Zone 2 cardio (3-4 hours per week of steady-state aerobic exercise) and high-intensity intervals, as these are also central to Attia’s longevity approach. Include regular movement assessments and mobility work to maintain joint health and range of motion.

The goal is building a strong, resilient body that maintains its capabilities decades into the future, not just maximizing short-term performance metrics.

1 Like
#11

For efficiency reasons my strength training is focused on compound lifts and progressive overload.

I started out with lifting 3 days a week with this program:

I have made some modifications to that program over the years but still include its core lifts:

Squats
Deadlifts (I use a trap bar instead)
Bench Press
Overhead Press
Bent Over Rows

Recently I have added full body red light therapy following each lifting session. Subjectively I feel like it helps speed up recovery between workouts.

I have some family members with osteoporosis/osteopenia so I plan to continue strength training for life. I think getting a dexa scan is a great idea for most people to acquire a baseline to track changes against over time.

1 Like
#12

Home gym

Left side photo: Power rack with added trolley’s for a Smith machine and rings.

You can also see a bit of the Miracle machine with a 2nd set of rings attached that one can use to offset 50% of one’s weight to do any kind of ring exercise.

Right side photo:

Nordic trainer X-country ski machine
Katalyst suit having on the wall.

I built the Smith machine mostly for my wife who needs to train as heavy as possible to preserve bone mass, but I find it useful.

I’ll chime in on training protocols later.
I have a different view;-)

image
image1652×906 96.8 KB