A longevity playbook for building strength and muscle mass

Putting your carry-on into the overhead compartment of an airplane. Opening a jar of salsa. Getting yourself up off the toilet.

If you’re a typical person under the age of 60 or so you do these things without a moment’s thought. And worse: You don’t even contemplate that it could be otherwise in the future. But the older you get, the more likely you are to find the activities of daily life to be a struggle.

And these are just the basic activities required to live independently: If you imagine yourself hiking in the Rockies, playing sports, skiing, or having sex in your seventies or beyond, the reserve of strength and fitness that you need to build now to enable those activities then is even greater.

This Premium Article is your guide to setting up and following through on a resistance training program designed to meet your long-term needs and goals for longevity: what you are training for, the program itself, and the supporting evidence, including adjustments for pain and age, the Centenarian Decathlon, and the nutrition and recovery that make it all work.

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