Why Strength Is The Secret To Longevity | Dan's Journey Back to Health and Fitness (Pt. 3)

Ex-pro cyclist, Dan, is back! In the third episode of his 6-month fitness and longevity journey series, Dan explores the importance of strength, power, and muscle mass in achieving a long, healthy and comfortable life!

00:00 Why are power, strength, and muscle linked to longevity?
01:23 What is “strength” and “power”?
02:31 Why build power, muscle and strength now?
04:50 The benefits of resistance and weight training
06:36 When should I start?
08:08 What resistance training should I be doing?
09:28 How do I test my muscle mass and strength?
10:38 Do I need to change my diet?
11:50 How powerful can resistance training really be?
12:31 How's Dan's journey going so far?

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Where are you at with your health and fitness journey? 🏃‍♀️Have you thought about including strength and resistance training to your routine? 💪

Let us know in the comments! 💬

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🎵 Music - licensed by Epidemic Sound 🎵
Camera Shutter Click - SFX Producer
Aurora Polaris - Cospe
Casual (Instrumental Version) - Kata
DON - MXRPHEUS
Gotta Move on - STRLGHT
Pull Me Up - Adua Blaize

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📸 Photos - © Velo Collection (TDW) / Getty Images & © Sirotti Images

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[gcn]

What has your experience been like with strength and resistance training? 💪🤔

[richardacerra]

I'm 73 years old and participate in 100-mile fondos. In addition to lots of cycling, I train with heavy weights at least 3 times per week. Even though I may not be able to ride 100 miles when I'm 83, I hope to manage 50. To all you young and strong folks, I say: what you do now is like a savings account; work hard now for the benefits later.

[RoyalDudeness]

DAN - the one and only guy at GCN who can do pull ups

[trbeyond]

As someone currently 16 years sober I feel like, Dans honesty and transparency is really commendable. Keep at it.

[hereticyogiexpectationsups]

Dan, every time you've paused smoking gives your lungs a chance to heal, and every time you quit gives you a better chance of quitting for good. Good work!

[hughosborne]

This series is great! As a physio who's worked in orthopaedics and seen the numbers of patients who die following a hip fracture aged over 65 (30% is pretty bang on) the benefits of being fit and strong can't be understated. Sometimes people are unlucky and break a hip in a freak accident but if they're fit and strong (like many cyclists) they're a breeze to rehab and get going again and suffer vastly less as a result. They're also more likely to return to their normal activity levels 💪🏻

[stuartmiles]

As a 63 year old cyclist who fractured his pelvis in a crash 6 weeks ago it's been a huge wake up call and the mortality rate statistics are, frankly, terrifying. I've been given the all clear to start exercising again and will definitely be including resistance training in the mix.

[timhahn]

I really appreciate the way GCN (and this series in particular) centers quality of life for non-elite-athletes (which is the vast majority of us!) alongside its engagement with top-level cycling and tech. It makes my enjoyment of this channel less like fandom and more like participation. This series has helped me adjust my own exercise routine to include more resistance and cross training alongside my beloved cycling. Thank you, and keep it up, Dan!

[BDKennels]

I'm 65 years old. 5' 11" and 190 pounds. I've been strength training since high school. I have no medical conditions, take no medications, and am generally able to do any physical activity I desire. It works. If you're an age peer of mine, get into the gym and reap the benefits. Healthy, active, longevity is the goal. Well done Daniel. I'm loving these videos. I think you're spot on. It's not about perfection but just doing your best and putting in the work.

[Fpowerstroke]

I wish I could give you a hug for doing this series. Don't stop.

[lphtahoe]

As a Physician, who does a lot of resistance training and a lot of mountain biking and has an interest in this topic, I gotta say you absolutely nailed it. Your recommendations and review of literature was spot on. Kudos. 👍👍 👏

[garymccormack]

Dan, my grandmother smoked for sixty years. She quit cold turkey at seventy-five and had a set back with angina. She took her nitroglycerin pills and lived to ninety. She never owned a car and was a fast paced walker with a sharp mind. Keep up the good work and the positive attitude.

[ianlaker]

This is an excellent series Dan. As a 63 yo cyclist of some 40+ years' experience, I go to the gym at least twice a week doing upper and lower body resistance training and weightlifting as well as twice weekly spin sessions to supplement road cycling. I genuinely feel fitter and stronger than I ever have, albeit not faster! Use it or lose it folks. Fortunately. I've never smoked but sympathise with the struggle that must be to quit. I brew and love beer but I'm quite strict and moderate with its ingestion!

[tribalwarfare]

strength training is definitely something i neglect as a cyclist. Im very cardio fit but I'm a weakling with noodle arms! This video is a bit of a reminder I need to change that...

[garytilley]

At 68, 17 months ago my pelvis & hip socket were smashed after a car knocked me off my bike. I’m happy at almost 70 I’m still here watching this. (On the exercise bike) keep up the good work & keep the updates coming.

[Morten_Mueller]

I am honestly shocked with how much good infortmation is being presented in this series, and particularly this video. No sensationalism or bad advice. Bravo! One thing I would add is that you indeed can reverse sarcopenia, even in older adults. Consistency and safety are key. Rooting for you, Dan!

[mattburkey]

I was just cycling too much, over 8000 miles last year but still struggling with my weight. This year I've added strength training 2 to 3 times a week, getting my steps in everyday to keep my NEAT up, and most importantly focusing on diet. Lost 40 lbs since xmas and feel great.

[petebrookes]

such a great series for what I imagine is the core audience for GCN, non elite middle aged cyclists. After a 2024 of cancer followed by getting knocked off my bike the week I finished radiation treatment - fractured pelvis, shattered elbow - this is really gives me hope and motivation to get back into exercise as soon as my body can and my new bike arrives! Thanks to everyone involved in putting this content together

[aarondavidanderson]

Loving this series. As a 58yo, trying to get back in shape for the first time in decades, I find this all very inspiring.

[jakeking]

This series is absolutely amazing. Possibly the best gcn content I have seen. I have studied sport science and they hit the nail on the head with all the scientific information and do a great job of explaining it. The icing on the cake is dan's honesty. Absolutely love that he is honest with where he has fallen short of targets because that is normally where most people fail. when one thing goes wrong it snowballs into the whole bad lifestyle coming back. Being 90% on target is great for a long healthy life and is much better than aiming for perfect and quitting because you miss one hurdle! Keep up the good work dan! great to see you not only improving your own health but helping others follow in your fine example. :)