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The Diary Of A CEO with Steven Bartlett

Most Replayed Moment: The 7-Day Training Blueprint To Live Longer! Peter Attia

with Peter Attia

Published October 10, 2025
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About This Episode

Peter Attia explains how he structures his weekly training to prioritize longevity, balancing resistance work, zone 2 cardio, and VO2 max training while minimizing injury risk. He details rep ranges for strength, hypertrophy, and endurance, his specific warm-up approach using dynamic neuromuscular stabilization and jumping, and why muscle mass, grip strength, and power are crucial for healthy aging. The conversation also covers glucose metabolism, the dangers of falls in older age, the role of the nervous system in flexibility, and a simple three-day resistance training split.

Topics Covered

Longevity Strength training Exercise and weight loss Insulin resistance Type 2 diabetes Falls in older adults Zone 2 training VO2 max training Sarcopenia Dynamic neuromuscular stabilization (DNS)

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Quick Takeaways

  • You can never be "too strong" or "too fit" for healthy aging, but extreme pursuit of strength should be balanced against injury risk and other life priorities.
  • For resistance training, low reps (1-5) target strength, moderate reps (7-12) target hypertrophy, and higher reps (15+) build muscular endurance.
  • Attia now avoids heavy 1-5 rep max work, instead training mostly in the 8-12 rep range with 1-2 reps in reserve to reduce injury risk while still gaining strength and size.
  • His weekly structure is three days of resistance training and four days of cardio: three zone 2 sessions and one very hard VO2 max session.
  • Warm-ups are movement-specific (core activation, DNS, light versions of the lifts, and jumping), not generic treadmill or bike work.
  • Jumping and plyometric-type movements help maintain tendon pliability, calf and Achilles resilience, and power, which are critical as people age.
  • Muscle mass supports longevity both as a proxy for strength and by providing a major site for glucose disposal, protecting against age-related glucose dysregulation.
  • Grip strength, especially measured via dead hangs, strongly correlates with longevity because it reflects overall upper body strength and practical resilience against frailty.
  • Falls that result in hip or femur fractures after age 65 carry a 15-30% one-year mortality risk, and half of survivors never regain prior function.
  • Apparent "flexibility" limits often come from the nervous system not permitting certain ranges of motion; stability and breathing work can rapidly increase safe range.

Podcast Notes

Framing health priorities and the role of strength and fitness in later life

Thinking about health for achieving goals in the final decade of life

Host asks what a 32-year-old should prioritize in health to accomplish long-term goals[0:12]
• The question is framed around codifying desired late-life capabilities into specific exercises or health areas to focus on now

You can never be too strong or too fit

Attia says no one in their final decade wishes they had less strength or endurance[0:23]
• He emphasizes that both strength and endurance are universally beneficial for aging
He states you cannot be too strong or too fit, in principle[0:27]
• The only reasons to throttle back on pursuing maximal fitness are tradeoffs with other health or life priorities, or injury risk from extreme training

Resistance training: rep ranges, goals, and injury tradeoffs

Rep ranges for strength, hypertrophy, and endurance

He explains the "sweet spot" for pure strength is 1-5 reps in resistance training[1:04]
• When the goal is to maximize strength, sets should be in the range of one to five repetitions
Hypertrophy (muscle size) tends to use 7-12 rep ranges[1:18]
• He mentions thinking about 7, 8, 9, 10, 11, 12 reps when the focus is muscle size
Muscular endurance generally involves 15+ reps[1:42]
• He places muscular endurance work north of 15 reps with lower load

Aligning rep ranges with training goals

For aesthetic goals and muscle building, he says you need to be above 5 reps, around 10-12[1:33]
• He contrasts heavier weights with low reps for strength versus moderate weights with higher reps for hypertrophy
For muscular endurance, he emphasizes higher reps with lower weight[1:42]
• He answers the host's clarification that this means lower weight with more repetitions

Why Attia no longer trains in the 1-5 rep range

He states he does not currently do any training at 1-5 reps[1:54]
• He frames this as a conscious choice despite knowing the 1-5 range is best for pure strength
The main reason is increased risk when training heavy compound movements at low reps[1:57]
• He is willing to accept slightly less strength gain to lower his injury risk
He targets 8-12 reps with 1-2 reps in reserve for most resistance training[2:21]
• He defines this as reaching about one rep from failure on each set, adjusting the weight so he fails or nearly fails in that rep range
In a recent session, he did no sets below 7 or above 12 reps[2:57]
• He constantly titrated the weight on every exercise to end sets near failure within that rep range
Push-ups are his main exception, falling more into muscular endurance due to higher repetitions[2:57]
• He notes push-ups are different from the typical 8-12 rep pattern he uses for other movements
He is no longer fully maximizing strength because the cost in injury risk is too high for him[3:09]
• He also mentions that he cannot strength train constantly because he must allocate time for endurance and other training types

Weekly training structure: resistance and cardio

Frequency of resistance and overall training

He resistance trains three times per week[3:21]
• These three sessions are described as relatively hard because he only hits each body part once per week
He trains every day overall, combining resistance and cardio days[3:40]
• He justifies daily training by noting that at least three days of the week are low-intensity zone 2 cardio, which are not overly taxing

Cardio structure: zone 2 and VO2 max

Three of his four weekly cardio days are zone 2 sessions on a bike[3:50]
• He describes zone 2 intensity as hard enough that speaking is possible but strained
For him, zone 2 corresponds to about 140 beats per minute heart rate[4:12]
• He characterizes these zone 2 days as almost like recovery days because they do not take a huge toll on him
He does one very hard VO2 max day per week[3:40]
• He calls this a "really, really hard" day that burns a lot of matches and says he is not looking forward to it

Separation of cardio and resistance sessions

He does not do cardio on the same days as resistance training, in his current setup[4:34]
• The seven-day structure is currently four cardio days and three resistance days, separated
He plans to add three days of swimming in the summer, which will overlap with some resistance days[4:46]
• In that future setup, he will do some swims on resistance days, unlike his current approach

Warm-up philosophy, injury concerns, and jumping for tendon health

Why he does not warm up with generic cardio before lifting

He does not do 20 minutes on a stepper or bike before resistance workouts[4:57]
• He states it would not really serve a purpose for preparing to lift
He has a strong point of view that warm-ups should use movements that prepare you specifically to lift[5:15]
• He contrasts this with walking on a treadmill or using a stair master, which do not replicate the movements used in lifting

Example of his leg day warm-up

He starts with core stabilizing work using dynamic neuromuscular stabilization (DNS) positions[5:39]
• He describes getting into baby-like positions, such as a six-month position, to learn to activate the core while moving
He then performs shin box exercises on the ground[5:57]
• These can start as isometric holds and progress to slow eccentric and concentric movements, activating the glutes
After a DNS sequence, he moves into dynamic movement prep with bouncing and footwork[6:13]
• He alternates these dynamic drills with very light leg extensions and leg curls
He spends about 20 minutes warming up, specifically geared toward lifting[6:32]
• He notes that generic pedaling on a bike does not replicate the loading patterns of his upcoming leg exercises

Injury risks and causes beyond just lifting heavy without warm-up

The host mentions recent injuries from shoulder presses and expresses concern now that he is 32[6:57]
• He notes that at age 20 or 30 he felt almost invincible, but injuries have changed his perception
Attia says going straight to heavy lifting without preparation is one way to increase injury risk, but not the only one[7:19]
• He emphasizes multiple upstream factors can contribute to injuries in the gym

Tendon and calf injuries and the role of jumping

He thinks a lot about calf, Achilles, and tendon injuries, especially as people age[7:31]
• He notes that many people his age tear an Achilles, which is devastating and can take six months of recovery
Many such injuries occur when people retain strength but lose tendon pliability and jumping activity[8:04]
• He attributes loss of jumping practice and tendon elasticity as key contributors to such injuries
He always starts workouts with low-level jumping and progresses to higher levels[8:10]
• He states jumping includes initiating jumps and jumping off objects and stopping oneself, both being important skills
He recommends jumping rope as a simple but important exercise[8:32]
• Jumping rope repeatedly forces feet, calves, and Achilles to act as shock absorbers and change length rapidly
He believes jumping should be part of everyone's warm-up at minimum, if not part of the main workout[8:49]

Muscle mass, metabolism, grip strength, and the dangers of falls

Muscle mass, leg training, and longevity

The host asks him to persuade listeners that muscle mass and leg day matter for longevity[8:57]
• The host admits people, including himself, often avoid leg day and want to know why it is important
Attia says muscle mass is probably the second or third most correlated variable with longevity after strength and cardiorespiratory fitness (VO2 max)[9:18]
• He lists strength and cardiorespiratory fitness as top correlates, with muscle mass close behind
Muscle mass is a proxy for strength: generally more muscle means more strength, with exceptions[9:35]
• He notes there are wiry, thin individuals who are still remarkably strong on testing, and he does not worry about their small build if they are strong across the board

Metabolic role of muscle in glucose disposal

Muscle is the main site where the body disposes of glucose[10:13]
• He says more muscle mass means more glucose buffering capacity from a metabolic standpoint
Aging involves reduced capacity to metabolize glucose; dysregulated glucose harms small blood vessels[10:18]
• He uses type 2 diabetes as an extreme example, where people are at risk of reduced vision and blindness, digit amputations, impotence, and brain microvascular damage
The most important ways to regulate glucose are eating in energy balance and having large, insulin-sensitive muscles[11:15]
• He notes that large muscles in someone who sleeps well and exercises provide a great place to store glucose when consumed
More muscle mass helps reduce the likelihood of reaching a reduced capacity to handle glucose[11:41]
• When asked if this staves off belly fat, he answers that while total energy balance is key, more muscle clearly makes a difference

Grip strength as a marker of longevity

The host has done grip strength tests with a dynamometer and heard it correlates with longevity[11:49]
• He mentions doing it at Brian Johnson's house and with Andy Galpin
Attia says grip strength is one of the most highly correlated strength metrics with longevity[12:10]
• He prefers testing grip with a dead hang from a bar, as done in his "10 squared" protocol
A dead hang normalizes grip strength to body weight and tests the entire upper body chain[12:50]
• They time how long someone can hang and want to see at least two minutes
It is hard to be strong in the upper body if the grip is weak[12:50]
• He explains that pushing and especially pulling strength metrics rely heavily on a strong grip
Strong grip reflects strength from the hand and forearm up through the scapula and into the rib cage connection[13:08]
• He says the dead hang tests grip, scapular stabilization, shoulder stability, and the entire chain
Frailty, sarcopenia, and falling are underappreciated problems in aging, and grip strength supports better navigation of those challenges[13:32]

Falls in older adults, power loss, and training for power and balance

Devastating impact of falls after age 65

After age 65, mortality within a year after a fall causing a broken hip or femur is 15-30%[14:14]
• He calls this a staggering number and emphasizes that 65 is not very old
Causes of death after such falls include head injuries, fat embolism, blood clots, or failure to recover and thrive during the recovery process[14:49]
• He notes that even when not immediately lethal, recovery can be so compromised that overall health spirals downward
Of those who survive, 50% never regain their previous level of function[14:57]
• Examples include needing a cane for the rest of their life or similar permanent functional decrements

Power, type 2b fibers, and why younger people do not fear falls

The host says it feels unthinkable at 32 to worry about falls because his mobility is high[16:09]
• He acknowledges he trips or catches his foot fairly often but easily recovers
Attia explains that younger people avoid falling because they can quickly readjust when they slip[14:57]
• He labels this quick readjustment ability as power
That foot readjustment involves specific muscle fibers called type 2b fibers[15:46]
• He states type 2b is the first muscle fiber type to atrophy with aging
He tells the host he is already at his peak power and it is downhill from there[15:51]
• Attia notes he is 20 years older and his power is a fraction of what it was, though he fights to maintain it with exercises

Defining strength vs power and training for power

Strength is the ability to move a force regardless of speed[16:57]
• Power is defined as the maximum combination of force and speed
He describes an inverted U relationship between force (weight) and power[17:20]
• As weight increases and you try to move it as fast as possible, power rises to a point, then falls as the weight becomes too heavy and movement slows
He uses specialized equipment that allows training at the power "sweet spot"[17:34]
• He relies on these machines to train power efficiently, but notes that jumping alone can also train power
Simple vertical jumps are an example of power training[17:47]

Balance and unstable surfaces as problem-solving for the foot

The host mentions Brian Johnson balancing on a half-ball while cooking, assuming it was for balance training[17:51]
• He references the half-ball device commonly used for instability exercises
Attia says anything that produces instability is great for balance[18:14]
• He recalls hearing it described as "problem solving for your foot"
Walking on unstable surfaces like a gravel path makes the lower leg musculature constantly adjust[18:33]
• He describes how the muscles in the lower leg are visibly active as they compensate with each step on an uneven surface
He enjoys training modalities that force this kind of constant adjustment[18:50]

Flexibility, dynamic neuromuscular stabilization, and breathing for stability

His natural flexibility and approach to mobility work

He says he is naturally a pretty lax (flexible) person[18:57]
• Because of this, he does not do dedicated stretching
Instead, his stability and dynamic work includes movement at end ranges[19:05]
• His training incorporates reaching end ranges of motion while maintaining control and stability

Rethinking flexibility: nervous system vs hamstring length

He questions the usual test of flexibility where someone stands and tries to touch their toes with straight legs[19:22]
• He says most people think this tests hamstring flexibility and many cannot do it
He asserts everyone's hamstrings are long enough to allow that movement[19:33]
• The real limitation is the central nervous system not "releasing" them to move into that range
He supports this by noting that under general anesthesia, you can put a person into almost any position[20:05]
• He gives the example of lifting a person's leg very high on the operating table while under anesthesia, far beyond what they could tolerate awake
When they wake up from surgery, they do not have torn hamstrings and do not even know their leg was moved[20:16]
• He concludes the difference is that under anesthesia the brain is not sending the protective signal that limits movement

Personal experience with DNS resolving back pain and stiffness

He recounts tweaking his back about six years ago after unnecessarily heavy deadlifts[20:40]
• He had a very tight quadratus lumborum (QL), felt jammed up, and could barely bend forward past his knees for three days
He did a 40-minute session with a friend who introduced him to DNS[21:12]
• One exercise involved lying on his back with his legs up, feet on the trainer's chest, doing isometric pushes while generating intra-abdominal pressure
After about 40 minutes of these exercises, he could put his palms on the floor[21:34]
• This was a drastic change from being unable to reach past his knees shortly before
He interprets this as his body previously refusing to let him bend due to perceived instability[21:56]
• The DNS work signaled to his brain that his back was stable and safe, allowing greater range of motion

Daily breathing exercises to create intra-abdominal pressure

He sometimes tests this by doing five minutes of breathing exercises when stiff in the morning[22:31]
• He gets into positions on the floor and works on breathing to create stability
Breathing helps create a "cylinder" of pressure in the abdomen[22:41]
• He describes the pelvic floor as the bottom of the cylinder, the diaphragm as the top, and the abdominal wall as the sides
He performs these breathing and stability drills every day, usually on his back, as part of his warm-up[22:56]

Specific resistance training split and trends in endurance events

Details of his three-day strength routine

The host asks how many exercises he does and how he splits body parts[23:11]
• He references the common chest/shoulders/back style splits as a point of comparison
Attia's split: Monday is pure lower body[23:26]
• Wednesday is arms and shoulders; Friday is chest and back
He calls the split super simple, with nothing like rocket science[23:34]
Each lifting session is about 90 minutes, plus roughly 20 minutes of warm-up[23:42]
• On chest and back day, he does about four chest exercises
He typically performs around five working sets per exercise and supersets them[23:56]
• He includes warm-up sets in addition to these working sets and may add other elements like medicine ball slams

Rise of endurance events and importance of safety

The host notes a rise in people doing events like Hyrox and elite endurance races, plus running clubs and rucking[24:20]
• He finds it interesting how popular these group endurance activities have become
Attia views this trend as very positive overall[24:26]
• He acknowledges that many people are finding camaraderie through rucking, running, and similar activities
He hopes people participate in ways that are sustainable, safe, and allow them to continue indefinitely[24:41]
• He reiterates that rule number one is not to get injured, because the goal is to be able to keep playing the game as long as possible

Lessons Learned

Actionable insights and wisdom you can apply to your business, career, and personal life.

1

Pursue strength and fitness aggressively, but always balance that pursuit against injury risk and the need to sustain training over decades.

Reflection Questions:

  • • Where in my current training or work routines am I pushing so hard that I'm increasing my risk of a setback or injury?
  • • How could I adjust my weekly schedule to make it more sustainable for the next 5-10 years, not just the next 5-10 weeks?
  • • What specific training load, movement, or habit could I scale back slightly this week to reduce risk while still progressing?
2

Match your training methods (rep ranges, exercise types, and warm-ups) precisely to your goals instead of defaulting to generic routines.

Reflection Questions:

  • • What is my primary physical goal right now: strength, muscle size, endurance, power, or general health-and does my current plan reflect that?
  • • In what ways could I change my warm-up or exercise selection so it better prepares me for the exact movements I'm about to perform?
  • • Which one part of my routine could I redesign this week (e.g., rep ranges, warm-up, or exercise order) to better align with my real objectives?
3

Building and maintaining muscle mass is a long-term metabolic and functional investment that protects against glucose dysregulation, frailty, and loss of independence.

Reflection Questions:

  • • How much priority do I currently give to preserving or building muscle compared to cardio, flexibility, or aesthetics?
  • • How might increasing my lean muscle mass over the next year improve my energy, metabolic health, and resilience as I age?
  • • What is one concrete change I can make this month (such as adding a resistance session or increasing protein) to support more muscle over the long term?
4

Power, balance, and grip strength are critical but often neglected capacities that help prevent catastrophic outcomes like falls and loss of function in later life.

Reflection Questions:

  • • When was the last time I deliberately trained power, balance, or grip instead of only focusing on strength or endurance?
  • • How could integrating simple tools like jumping, dead hangs, or unstable-surface work change my long-term resilience to falls or injuries?
  • • What small power or balance drill could I add to my warm-up routine three times per week starting now?
5

Apparent flexibility limitations often reflect a lack of stability and nervous system permission, meaning that improving control and intra-abdominal pressure can unlock safer range of motion.

Reflection Questions:

  • • Do I experience stiffness or mobility limits that might be more about my body feeling unsafe than about "short" muscles?
  • • How might incorporating brief daily breathing and core-stability drills change how my joints feel over the next month?
  • • What is one specific situation (e.g., morning stiffness, pre-lift warm-up) where I can experiment with stability-focused breathing instead of static stretching this week?

Episode Summary - Notes by Parker

Most Replayed Moment: The 7-Day Training Blueprint To Live Longer! Peter Attia
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