The Diary Of A CEO with Steven Bartlett Most Replayed Moment: The 7-Day Training Blueprint To Live Longer! Peter Attia
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Oct 10, 2025 
Dr. Peter Attia, a physician specializing in longevity, delves into training principles that enhance strength and prevent injuries. He reveals the vital link between muscle mass and longevity, stressing that grip strength is a key longevity indicator. Attia advises on warming up effectively with movement-specific routines and discusses the importance of plyometrics for preventing injuries. He also promotes a balanced training approach, emphasizing power training to maintain mobility as we age, and cautions against excessive endurance training.
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Prefer Moderate Rep Ranges For Longevity
- Train mostly in the 8–12 rep range with 1–2 reps in reserve to build muscle while limiting injury risk.
- Avoid heavy 1–5 rep maximal lifts if they raise your injury risk without clear necessity.
Weekly 7-Day Training Blueprint
- Do resistance training three times per week and add daily lower-intensity work on other days.
- Pair three hard lifting sessions with four cardio sessions including three zone-2 and one VO2 max day.
Warm Up With Movement Prep Not Treadmill
- Warm up with movement-specific drills that mirror the lifts instead of generic cardio.
- Use dynamic neuromuscular stabilization, mobility drills, light isolation work, and progressive jumping before heavy lifts.