The minimum effective training for the four pillars of longevity | Peter Attia - Peter Attia MD

Aug 13, 2025

Intro: This is a quick summary of The minimum effective training for the four pillars of longevity from Peter Attia MD. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The minimum effective dose for someone starting from zero is roughly 3 hours per week spread across the four longevity pillars.
Breakdown:
- 1 hour steady‑state aerobic (Zone 2) for cardiovascular health.
- 1 hour strength training for muscle and metabolic health.
- 20‑30 minutes high‑intensity aerobic (VO₂ max‑type intervals, not short sprints) to improve aerobic capacity.
- 30‑40 minutes stability work (core, breathing, scapular control, cat‑cow) split into 10 minutes a day, 6 days a week for neurological patterning.
Frequency matters: Short daily stability sessions are more effective than one long weekly session.
Progressive overload is essential: increase weight, reps, sets, or reduce rest to keep the stimulus challenging.
Disproportionate training: Prioritize the pillar that is weakest for you (e.g., if aerobic fitness is low, allocate more time there).

Workout Example (3‑hour weekly plan):

Zone 2 aerobic – 1 hour total (e.g., 3 × 20‑minute steady‑state rides/runs at a comfortable conversational pace).
Strength training – 1 hour (full‑body routine: squats, deadlifts, push‑ups, rows; 3‑4 sets of 8‑12 reps each).
VO₂ max intervals – 20‑30 minutes across 1‑2 sessions (e.g., 5 × 3‑minute intervals at 90‑95% HRmax with 2‑minute easy recovery).
Stability / mobility – 10 minutes daily (6 days/week):
- Diaphragmatic breathing & IAP activation
- Scapular retractions/serratus punches
- Cat‑cow stretch
- Simple core activation (plank variations)

Progression tip: Every 6 weeks, add a small overload—more weight, an extra set, or a slightly longer VO₂ max interval—while keeping total weekly time around 3 hours unless you can safely increase time.

Closing Note: Give this balanced 3‑hour routine a try and adjust the paces or loads to fit your own fitness level using the Pacing app. You’ll be on your way to stronger, longer‑lasting health—keep moving forward and enjoy the journey!