Don't Just Live Long, Live Strong: An Introduction to Dr. Attia's Fitness Philosophy in Outlive

Mar 6, 2024
3 min read

Living a long life is a common goal, but Dr. Peter Attia, a longevity physician, argues that it shouldn't be our only focus. In his book Outlive, he emphasizes the importance of healthspan – the number of years we can live functionally and independently. Simply put, what good is living a long life if you're too frail to enjoy it?

Dr. Attia believes exercise is the most potent "drug" for longevity. Research shows it not only delays death, but also prevents cognitive decline and physical limitations better than any other intervention. It's the cornerstone of his approach to healthspan, which goes beyond just general fitness.

Training for Your Life

Dr. Attia's philosophy revolves around training specifically for the activities you want to be able to do as you age. This concept, called the "Centenarian Decathlon," involves identifying your ten most important physical tasks and tailoring your exercise routine to achieve them.

While his example list includes things like hiking and lifting a suitcase, the key is to personalize it. What matters most are the activities that are meaningful to you. Maybe you dream of traveling the world and want to focus on strength and endurance for long days of sightseeing. Or perhaps gardening is your passion, so core strength and flexibility might be your priorities.

The Four Pillars of Functional Fitness

To achieve your unique fitness goals, Dr. Attia emphasizes four key pillars:

Stability: This is the foundation for all movement. Strong core stability allows for better strength training and reduces your risk of injury.
Strength: Muscle loss is a natural part of aging, but strength training helps you maintain muscle mass, which is crucial for metabolism and functional independence.
Aerobic Efficiency: Zone 2 training, a low-intensity form of cardio, improves mitochondrial health and combats chronic diseases.
Anaerobic Performance: Pushing your limits with high-intensity interval training (HIIT) boosts your VO2 max, a key marker of cardiovascular fitness.

A Sample Workout Schedule

In Outlive, Dr. Attia provides a sample workout schedule that incorporates all four pillars:

Stability: 1 hour per week, split into 5-10 minute blocks before other workouts.
Strength: 3 sessions per week, each lasting 45-60 minutes and targeting all major muscle groups.
Aerobic Efficiency: 4 sessions per week, each lasting 45-60 minutes in zone 2.
Anaerobic Performance: 1 session per week, lasting 30 minutes and focused on VO2 max improvement. Attia’s workout schedule
Monday: 10 minutes stability, 60 minutes lower body strength
Tuesday: 10 minutes stability, 60 minutes zone 2
Wednesday: 10 minutes stability, 60 minutes upper body strength
Thursday: 10 minutes stability, 60 minutes zone 2
Friday: 10 minutes stability, 60 minutes lower body strength
Saturday: 10 minutes stability, 60 minutes zone 2, 30 minutes zone 5
Sunday: 10 minutes stability, 60 minutes zone 2, 60 minute upper body strength

While Dr. Attia's workout schedule is comprehensive, it's important not to be discouraged by the time commitment. You can achieve the benefits of all four pillars with a more flexible approach.

Here's how I put Dr. Attia's principles into practice with a time-efficient approach:

Monday Tuesday & Thursday (60 minutes): Strength, Stability & Vo2max (SSV) – This refers to my core training session that incorporates all three pillars: stability, strength, and functional movement patterns.
Wednesday: Zone 2 Cardio (Rucking) + Active Stretching – Instead of traditional running, I incorporate rucking for my zone 2 cardio. Rucking involves weighted walking with a backpack (ruck). It's a great way to build core strength, stability, and cardiovascular endurance, which is why Dr. Attia is a big proponent of it.
Friday: Zone 2 Cardio (Variety) + Active Stretching – I mix up my zone 2 cardio on Fridays, using activities like rowing, skiing (think machines at the gym), or cycling. Stretching remains a constant to improve flexibility and recovery.
Saturday: Stability Play with Kids – This might not look like a traditional workout, but playing actively with my kids keeps me moving and engaged in functional movements like squatting, bending, and lifting. It's a fun way to sneak in stability work!
Sunday: Rest and Relaxation – Sauna time followed by some relaxation allows my body to recover and rebuild after a week of training.

This schedule spreads out the high-intensity training (HIIT) throughout the week by incorporating it within the SSV sessions on Monday Tuesday and Thursday. It also demonstrates the flexibility of Dr. Attia's approach, allowing you to find activities you enjoy while achieving the same fitness goals.

This approach shows how Dr. Attia's principles can be adapted into a time-conscious routine. If you're interested in creating a personalized plan to fit your lifestyle and goals, I'd be happy to chat!

Stay tuned for the next part in this series, where we'll delve deeper into the first pillar: Stability training!

Stay hydrated, Jake