Longevity Workout Routine: Complete Guide [2025]

A science-backed workout routine is an essential component of any anti-aging longevity effort.

In this post, we will break down a complete workout routine, including insights and recommendations.

Recommendations
Dumbbells: Bowflex SelectTech
Sled: Kipika Weight Sled
Kettlebell: Yes4All Vinyl Coated Kettlebell
Plates: CAP Barbell 2-Inch Olympic Grip Weight Plate
Resistance bands: VEICK Resistance Bands
Slant board: Shogun Slant Board
Reverse push-up: RELIFE
Split squat: Squat Wedge Block
Tib bar: WINBOX Tib Bar
Nordic curl: Lifepro Nordic Curl Workout Bench
Back extension: Sunny Health & Fitness

Longevity Workout Rationale

Unlike professional athletes who train for competition, a longevity fitness regimen has a very specific purpose – to slow your rate of aging and maintain peak performance.

This isn’t about training to become a triathlete, run a marathon, build a bodybuilder’s physique, or survive a fight with a wild animal in the forest. It’s about focusing on slowing the aging process and maintaining optimal health—a highly specific and deliberate goal.

There may be better or more specialized ways to workout, but this protocol is optimized for longevity based on the latest science around biomarkers of aging.

We recommend incorporating many of the core principles from ATG, the program developed by Knees Over Toes Guy, to bulletproof joints like the knee and shoulder.

Longevity Workout Routine

It’s best to move fluidly through your workout regimen, transitioning from one exercise to the next over 45-60 minutes.

Incorporate strength training, flexibility training, cardio, and high-intensity interval training.

1. Backwards Sled Push and Pull (3-5 mins)

• Type: Cardio
• Target: Get heart rate into Zone 2 (60-70% max)
• Details: Push weighted sled (95 lbs) backward up and down field/gym for 8 laps

Related: Backward Sled Alternative: Tips and Recommendations

2. Levator Scapulae Stretches (30 reps)

• Type: Flexibility
• Target: Improve posture by stretching levator scapulae muscles
• Details: 30 degrees up stretch holding for 1 sec, build up slowly from 2-3 times a week

3. Suboccipital Muscle Stretches (30 reps)

• Type: Flexibility
• Target: Posture – suboccipital muscles
• Details: 30 degree stretch, be careful not to overstrain

Related: David Goggins Stretching Routine

4. Tricep Extensions (25 reps)

• Type: Strength
• Target: Triceps
• Details: 25 reps with dumbbells, hold for 1 sec at top

5. Face Pulls (15 reps)

• Type: Strength
• Target: Shoulders, posture
• Details: 15 reps with resistance band

6. Butterfly Pole Pulls (15 reps)

• Type: Strength
• Target: Shoulders, upper back
• Details: 15 reps pulling resistance band apart

7. Band Pull Aparts (25 reps)

• Type: Strength
• Target: Shoulders

8. External Rotations (10 reps each arm)

• Type: Strength
• Target: Rotator cuff shoulders
• Details: 10 reps with dumbbells

9. Hamstring Stretches (30-60 secs)

• Type: Flexibility
• Target: Hamstrings
• Details: 30-60 sec seated hamstring stretch, flex forward

10. Back Extensions (3 sets, 10 reps)

• Type: Strength
• Target: Lower back
• Details: 10 reps per set with 45 lb plate

11. Oblique Crunches (25 reps each side)

• Type: Core strength
• Target: Obliques
• Details: 25 alternating reps touching hand to opposite knee

12. Couch Stretches (30 secs – 1 min)

• Type: Flexibility
• Target: Quads, hip flexors
• Details: Deep lunge stretches

13. Kneeling Shin Stretches (30 secs)

• Type: Flexibility
• Target: Shin flexibility

14. Hip Flexor Stretches (30 secs)

• Type: Flexibility
• Target: Hip flexors
• Details: Kneel with back leg up 90 degree angle

15. Hanging Leg Raises (50 reps)

• Type: Core strength
• Target: Lower abs
• Details: 50 reps while holding onto kettlebell or hanging from pullup bar

16. Oblique Touches (50 reps)

• Type: Core strength
• Target: Obliques

17. Reverse Pushups (25 reps)

• Type: Strength
• Target: Shoulders, upper body

18. Seated Calf Raises (25 reps)

• Type: Strength
• Target: Calves

19. Poliquin Step Ups (3 sets, 10 reps each side)

• Type: Strength
• Target: Quads, glutes

20. Slant Board Squats (3 sets, 10 reps)

• Type: Strength
• Target: Quads, glutes

21. Split Squats (3 sets, 10 reps each leg)

• Type: Strength
• Target: Quads, glutes, balance

22. Nordic Hamstring Curls (As Many Rounds as Possible)

• Type: Strength
• Target: Hamstrings
• Details: Arms at side lowering body to ground

23. Reverse Nordic Curls (10 reps)

• Type: Strength
• Target: Hamstrings
• Details: Using legs to lift body

24. Tibialis Raises (25 reps per leg)

• Type: Strength
• Target: Shin muscles or tibialis

25. Isometric Tibia Rotations (15 circles each way)

• Type: Ankle stability
• Target: Tibia strength

26. Pull Ups (15+ reps)

• Type: Upper body strength
• Target: Lats, arms

27. Chin Ups (15+ reps)

• Type: Upper body strength
• Target: Biceps

28. Bicep Curls (3 sets, 15 reps)

• Type: Arm strength
• Target: Biceps
• Details: 45 lb curled barbell

29. High Intensity Interval Training (10 mins)

• Type: Cardio Interval Training
• Target: Heart rate Zone 5
• Details: On exercise bike, rower, or elliptical

30. Additional Activity (basketball, trail running etc.)

Bryan also plays basketball for ~30 minutes and intense trail running and rock climbing to build full-body functional fitness.

Longevity Workout Focus Areas

This daily fitness regimen consists of over 20 exercises completed in 45-60 minutes without any major rest periods.

It incorporates strength training, flexibility training, cardio, and high intensity interval training.

According to research from Mayo Clinic, varied exercise programs focusing on different fitness components produce better health outcomes compared to concentrated programs.

This cross-disciplinary approach covers all the bases.

Cardio in Target Heart Rate Zones

The central emphasis is time spent doing cardio exercise with the heart rate in Zone 2 (60-70% of max heart rate) and Zone 3 (70-80% of max heart rate).

Target 4.5 hours of zone 2/3 cardio and between 90-150 minutes of Zone 5 (max effort) cardio per week.

The main cardio workout is pushing a weighted sled, which takes his heart rate into Zone 2.

You can also incorporate different high-intensity interval training (HIIT) protocols on an exercise bike, elliptical, and rowing machine to hit Zone 5 heart rate peaks.

Strength and Flexibility Exercises

While cardio forms the foundation, you can also perform targeted strength training and flexibility exercises, including:

• Posture correction exercises
• Tricep extensions
• Face pulls
• Band pull aparts
• External shoulder rotations
• Back extensions
• Oblique touches
• Leg raises
• Squats
• Hamstring, hip flexor, and glute stretches

This well-rounded combination of muscle-building and stretching exercises helps maintain mobility, balance, and a healthy musculoskeletal system.

Activity Outside the Gym

To complement daily indoor training, you could also play regular basketball, go on intense trail runs up mountainsides, and go rock climbing.

This focus on functional, real-world physical activities ensures fitness is not just about gym performance markers but also about actual ability to excel in different environments.

Related: Best Sports for Longevity (Complete List)

Longevity Workout Tracking and Aging Biomarkers

Some top biohackers track over 400 biomarkers to assess the impact of training regimens on health and longevity.

These include key indicators of physiological age and fitness levels like:

• Telomere length: Telomeres cap the ends of chromosomes and shorten with age. Some experts regularly take a telomere test and maintain youthful telomere length through exercise.
• VO2 max: Maximum rate oxygen consumption during exercise.
• DNA methylation analysis: Methylation of DNA regulates gene expression and is associated with mortality.

The data from these biomarkers indicates a daily workout routine focused on cardio, strength, flexibility, and functionality can successfully keep your body and biomarkers young.