Gradually introduce and increase load to exercises, ensuring proper form and movement patterns are maintained. This routine focuses on safely progressing strength training while minimizing injury risk.

• Increased strength and muscle mass
• Improved bone density
• Enhanced overall fitness and performance
• Safe progression in strength training

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Watch the full episode

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This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Focus on the eccentric (lowering) phase of exercises to build strength and control while minimizing injury risk. This routine introduces controlled eccentric loading to various movement patterns.

• Increased strength and muscle control
• Enhanced joint stability
• Improved overall movement quality
• Reduced risk of injury during more intense training

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use

This routine focuses on maintaining joint health and preventing injuries associated with limited mobility through targeted exercises and stretches.

• Improved joint health and range of motion
• Reduced risk of injury during other activities
• Enhanced recovery from intense workouts
• Better overall movement quality and posture

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Focus on unilateral (single-limb) exercises to identify and address imbalances, improve stability, and prevent injuries. This routine helps develop balanced strength and coordination on both sides of the body.

• Improved balance and stability
• Identification and correction of muscle imbalances
• Enhanced proprioception and body awareness
• Reduced risk of injury due to compensatory movements

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

This routine focuses on perfecting basic movements with assistance and bodyweight before progressing to more challenging variations, building a strong foundation for injury-free training.

• Improved movement quality
• Reduced risk of injury
• Enhanced body awareness
• Solid foundation for future strength training

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

• How to approach training with previous injuries
• Tips for finding a practitioner
• Encouragement to continue working out despite injuries
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, covering topics from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features discussions on exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice applying Medicine 3.0 principles to patients, aiming to lengthen lifespan and improve healthspan.

Learn more about Peter Attia

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice. No doctor-patient relationship is formed. Users should seek professional medical advice for any medical conditions. For full disclosures and a list of companies Peter invests in or advises, please visit the Terms of Use.

Introduce speed and power elements to your training while maintaining proper form and movement patterns. This routine focuses on developing explosive strength and quick movements safely.

• Improved power output and athletic performance
• Enhanced neuromuscular coordination
• Increased metabolism and calorie burn
• Functional strength for daily activities and sports

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

Develop cardiovascular fitness and endurance through low-impact, steady-state activities. This routine focuses on building aerobic capacity while minimizing stress on joints and connective tissues.

• Improved cardiovascular health
• Enhanced endurance and stamina
• Increased work capacity for other training modalities
• Potential for improved muscle growth when combined with strength training

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free)

Watch the full episode

Become a member to receive exclusive content

This clip is from episode 250 ‒ Training principles for longevity with Andy Galpin, Ph.D.

• How should people think about training if they're coming into it with previous injuries
• Tips for finding a practitioner
• For the most part, if someone is dealing with an injury, would you encourage them to not give up on working out because of that injury?
• And more

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more

• Facebook
• Twitter
• Instagram

• Apple Podcast
• Overcast
• Spotify
• Google Podcasts

Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies. For a full list of our registered and unregistered trademarks, trade names, and service marks, please review our Terms of Use.

This routine outlines the benefits and proper usage of creatine, a popular supplement known for enhancing muscle strength, size, and recovery. It covers the recommended dosage, potential effects, and various applications beyond bodybuilding, such as brain health, bone density, and antioxidant properties.

Dr Andy Galpin, PhD, Professor of Kinesiology (the study of movement) reveals what creatine & red light can actually do for your body & muscles.

Explore the potential benefits of red light therapy and how to incorporate it into your routine for recovery, injury treatment, and overall well-being. Learn about the recommended wavelengths, exposure times, and potential applications.

Dr Andy Galpin, PhD, Professor of Kinesiology (the study of movement) reveals what creatine & red light can actually do for your body & muscles.

This routine focuses on building strength and power through a combination of resistance training exercises and high-intensity intervals. It includes protocols for weightlifting, plyometrics, and other explosive movements to challenge your muscles and improve overall fitness. 💪🏋️‍♂️

Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.

Topics Covered:

• Review of the function and organization of skeletal muscle
• Review of muscle fiber types
• Hypertrophy: changes in muscle fibers and underlying mechanisms
• Defining sarcoplasmic hypertrophy and reps in a set
• Training for maximum strength: powerlifters and a hypothetical plan
• Ideal reps, volume, and load for powerlifting
• Powerlifter training on off days
• Consequences of powerlifting on long-term health
• Olympic weightlifting: a test of power
• Training principles of Olympic weightlifting
• Tracking power output when training
• Frequency of Olympic weightlifting training
• Post-activation potentiation for power/speed training
• The Strongman competition
• Training principles for Strongman competitions
• CrossFit: weightlifting, endurance, circuit training
• Learning from elite athletes' metrics
• Optimizing as a well-rounded athlete vs specialist
• What sprinters teach about speed, acceleration, peak velocity
• A training plan for the "centenarian athlete"
• Debunking training and exercise myths
• Avoiding injury: "do nots" of training

Show Notes: Watch the full episode

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About: The Peter Attia Drive is a longevity-focused deep-dive podcast covering exercise, nutrition, disease, mental health, and more. Peter Attia is the founder of Early Medical applying Medicine 3.0 principles to lengthen lifespan and healthspan.

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Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice, treatment or services. No doctor-patient relationship is formed. Do not disregard professional medical advice or delay seeking it. I take conflicts of interest seriously - see my disclosures.

This routine focuses on building strength and muscle mass through resistance training exercises. It incorporates a variety of movements to target different muscle groups and promote overall functional fitness. 💪🏋️‍♂️

Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.

Topics Discussed:

• Review of muscle fiber types and hypertrophy mechanisms
• Training for maximum strength from powerlifters
• Olympic weightlifting principles for power training
• Strongman competition training for breadth of movement
• CrossFit's combination of weightlifting, endurance, and circuits
• Insights from sprinters on speed, acceleration, and technique
• A centenarian athlete's hypothetical training plan
• Debunking training and exercise myths
• Tips for avoiding injury

Show Resources:

• Watch Full Episode
• Become a Member
• Subscribe to Newsletter

About The Drive:

The Peter Attia Drive is a longevity-focused podcast covering exercise, nutrition, disease, mental health, and more. With over 60 million downloads, it features deep dives into maximizing healthspan and lifespan.

Peter Attia is the founder of Early Medical, applying Medicine 3.0 principles to improve patient lifespans and healthspans.

Learn More: https://peterattiamd.com

Connect:

• Facebook
• Twitter
• Instagram

Subscribe:

• Apple Podcasts
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• Spotify
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Disclaimer: This podcast is for informational purposes only and does not constitute medical advice or create a doctor-patient relationship. Consult your healthcare provider for any medical conditions. See website for full disclosures.

Focus on building maximum strength through the three powerlifting lifts - the deadlift, bench press, and squat. Follow a 3-5 day split to allow for proper recovery between sessions. 🏋️‍♂️💥

Watch the full episode and view show notes

Become a member to receive exclusive content

Sign up to receive Peter's email newsletter

Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy returns to the podcast and continues the conversation about training for longevity. He examines the training practices of powerlifters, Olympic weightlifters, Strongmen/women, CrossFit athletes, and sprinters in order to extract insights that can be applied to the individual wanting to optimize for longevity. Andy goes into detail about exercise load and repetition, training volume, the importance of learning proper movement patterns, the advantage of working to technical failure instead of the number of reps, and much more. Andy ties the discussion together by providing a hypothetical training plan for an individual wanting to optimize for longevity and offers advice for avoiding injury.

• Review of skeletal muscle function and organization
• Review of muscle fiber types
• Hypertrophy mechanisms for muscle growth
• Defining sarcoplasmic hypertrophy and rep ranges
• Training for maximum strength from powerlifters
• Ideal reps, volume, and load for powerlifting
• Off day training for powerlifters
• Consequences of powerlifting on long-term health
• Olympic weightlifting training principles
• Tracking power output in training
• Frequency for Olympic weightlifting
• Post-activation potentiation for power/speed training
• Strongman competition training
• CrossFit training breakdown
• Learning from elite athletes' metrics
• Optimizing for well-rounded athleticism
• Training insights from sprinters
• A longevity-focused "centenarian athlete" training plan
• Debunking exercise myths
• Avoiding injury with proper training

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more: https://peterattiamd.com

• Facebook: http://bit.ly/PeterAttiaMDFB
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• Instagram: http://bit.ly/PeterAttiaMDIG

• Apple Podcast: http://bit.ly/TheDriveApplePodcasts
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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.

Dr Andy Galpin is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.