Dr. Peter Attia's Weekly Workout Routine For Maximum Longevity

Dr. Peter Attia is a longevity lifespan and healthspan expert who shares his weekly workout routine that includes Zone 2 exercise, Vo2 max sprint interval training, and a high amount of strength training. He shared the Peter Attia Workout Routine on the Joe Rogan Podcast.

[carolosborne]

Cardiovascular fitness: 3 hours a week in Zone 2 which is 4 - 45 minutes sessions in Zone 2 of upper end of low-intensity PLUS 1 session per week of VO2 Max training; Strength training: 4 sessions per week of 30 - 45 minutes each session which should include one of those sessions being a challenging yoga session.

[octaviotoro]

Totally agree with this. I just will add that everyone’s needs to learn how to listen to our bodies and adjust the training as it goes accordingly

[richardprock-golan]

As a 47 year old man with a recent hip replacement, I can tell you that over-training is a thing. I worked out a LOT, especially after lockdown here in NYC, and i can definitively say that it was stupid. I really need a gold program to help present and future me.

[ryangeorge]

Body weight workouts and running at 38 has done more for me than all the crazy hard routines I have done in the past

[grishkotoe]

Classical ballet training takes care of everything - strength, flexibility, stress relief, weight control - classes 3x weekly you’ll be gold. No age limit, adults CAN do this safely and get superior long term results.

[CAArrazola]

100% agree - In my experience, most people are working harder than what they should be but yet, they aren't getting the results they want. Some people feel offended when I recommend they start walking 2-3 times a week and progress from there.

[casscassy]

The problem I see with way too many people these days is that people don't train accordingly. Most over train or want to train like professional athletes. Your programs have to be carefully planned if you're looking for longevity

[benjaminmiller]

Heard attia explain this on three different shows and this is the first time I actually understood what to do. Thanks

[gu]

I know Peter’s work since I was a fun of the low carb community for a long while a while back and it changed my life for good. I have since moved on. But I still highly respect the community’s work from people like Peter. It has its place in certain circumstances. I will always remember his TED talk video with him crying for years back as a surgeon blaming at that time an obese patient for their estate and circumstances. As I said that video changed my life !

[Indylimburg]

7:24 I totally agree with you. I've seen more progress doing less intensity more frequently. The high intensity all the time type workouts just burned me out and it took too long to recover.

[bold]

I follow Peter Attia closely and I am a surgeon. He quit residency before finishing, if I understand correctly. He planned to become a surgical oncologist and was in the later years of his John’s Hopkins 7 year general surgery residency (which included finishing 2 years of cancer research at NIH) when he realized he just “couldn’t” see himself continuing that career path. I do not know him personally and this fascinates me for many reasons but I have never heard him explain the reasons why he quit.

Of course, you do not need to be board-certified (complete a residency and pass a board exam in that field/specialty) to practice in the US. You have to have a medical license, which “only” requires medical school and an official 1 year internship, in anything.

[Roslagsbanan]

Very well put. And I like your podcast on zone 2 training by the way. Plea keep explaining in a clear way !

[drow]

Start with 180 heart beats per minute minus your age but also train at a point where you can have a conversation but don't want to.

[ybaggi]

How do you spread out the zone 2 and strength workouts throughout the week?

[jennyshanespitler]

I do my exercise two hours everyday 7 days a week to beat my type two diabetes. and it’s reversed mg diabetes for 3 years now because of diet and exercise intermittent fasting. Healthy diet Etc.

[sambsialia]

Ok. I am following the Barbell Prescription by Dr. Sullivan, three strength per week ala Starting Strength. I do wanna powerlift. But I also want to tri. Got a rower, assault bike, norditrack skiier, kettlebells, crossropes, rings. Too many things to try. Where can I find some good yoga please?

[rossco]

Thank you, Dr. Attia never actually explained his recommended Strength weekly workout plan so this video answered the question I had after listening to the Rogan episode 👍🏻

[ElevationEveryWeekend]

I listened to this podcast, good stuff. Attias podcast is pretty good too if you want to go into the medical minutia of things. His longevity work is really interesting. His statements in grip strength especially.

[david-pbbi]

I am not a scientist but started strength training at 14 mixed with about twenty years of martial arts, now all I do is strength training still compete in powerlifting competitions at the ripe old age of 70, just my intake.

[SL-vsfs]

The data says you will be changing your opinion in a couple of years. Human health research is notoriously hard to pin down to definite conclusions.