The four pillars of a longevity week
| Pillar | Why it matters |
|---|---|
| Strength | Supports muscle and bone, and helps you stay independent |
| Mobility and balance | Helps you move well and lowers the risk of falls |
| Conditioning | Builds heart and lung fitness |
| Recovery | Sleep, stress and easy days make the rest work |
What national guidelines say
U.S. physical activity guidelines recommend adults do muscle-strengthening activity on at least two days a week, along with regular aerobic activity. Many people do more. See how to build muscle after 40.
How we plan it
- Strength training 2 to 4 days a week, with joint-friendly lifts
- Mobility and balance work built into sessions
- Easy conditioning such as walking or zone-2 cardio
- Recovery habits: sleep, stress, and when to ease off
If you have a medical condition, check with your doctor before starting. Available in person in Las Vegas or online.
Frequently asked questions
Is strength training safe as I get older?
For most people, yes, when started gradually and done with good form. Check with your doctor if you have health concerns.
How often should I train?
Many adults do well with two to four strength days a week, plus regular walking.
Do I need to lift heavy?
Not necessarily. Moderate weights taken close to fatigue can be effective and are easier on joints.