Dr. Peter Attia Reveals the #1 Exercise You Must Do For Longevity

Why you should train like a farmer

Let’s talk about an exercise that could be a game-changer for your health and longevity: farmer carries.

You might have seen people walking around the gym carrying heavy weights. That’s not just for show. It’s a powerful exercise with incredible benefits.

Longevity expert Dr. Peter Attia swears by farmer carries, and so do I. Here’s why:

1. Full-body workout: Farmer carries engage almost every muscle in your body. Your core, legs, back, and arms all work together.
2. Functional strength: This exercise mimics real-life activities like carrying groceries or luggage. It’s strength you can use every day.
3. Improved grip strength: A strong grip is linked to longevity. Farmer carries build grip strength like few other exercises.
4. Better posture: Carrying heavy weights forces you to maintain good posture, which carries over to daily life.
5. Cardiovascular benefits: It’s not just strength. Farmer carries get your heart pumping too.

So, how much should you be able to carry?

For men:

– Aim to carry your bodyweight (split between two hands) for 1 minute

– Example: A 180-pound man should carry 90 pounds in each hand

For women:

– Aim for 75% of your bodyweight for 1 minute

– Example: A 160-pound woman should carry about 60 pounds in each hand

Remember, these are targets to work towards, not starting points. Begin with a weight you can carry safely for 30 seconds and gradually increase.

The key is consistency. Start incorporating farmer carries into your routine 2-3 times a week.

Don’t have heavy weights? Start with water jugs or loaded backpacks. The important thing is to begin.

An important topic in health and fitness: grip strength. This simple measure of strength can provide significant insights into overall health and longevity.

Dr. Peter Attia, a leading expert in longevity medicine, recently shared valuable information about grip strength on his podcast. Let’s explore why grip strength matters and how to improve it effectively.

Grip strength is a reliable indicator of overall physical strength. Researchers use it to study the relationship between strength and various health outcomes, such as dementia, cardiovascular disease and overall mortality. The reason for this focus is simple: grip strength is easy to measure and provides clear data.

A strong grip often indicates strength in other areas of the body. If someone has a strong grip, it usually means their forearms, shoulders and upper back are also strong. This connection is crucial because when grip strength declines, daily activities can become challenging. For example, many older adults struggle with tasks like opening jars or lifting objects. This decline can significantly affect their quality of life.

While many studies show a link between grip strength and health outcomes, the question remains: Does improving grip strength actually lead to better health? Dr. Attia argues that there is a causal relationship. In his book “Outlive,” he discusses how increasing strength metrics can improve both lifespan and healthspan.

To enhance grip strength effectively, focus on exercises that involve carrying, pulling and hanging rather than using hand grip devices alone. Here are my go-to exercises:

Farmer’s Carry

The farmer’s carry involves walking while holding weights in each hand. The ambitious goal would be to carry twice your body weight for 30 seconds. However, this is quite challenging. A more realistic goal for men in their 40s is to carry their body weight for 1-2 minutes. For women, carrying 75% of their body weight would be considered excellent.

If you weigh 175 pounds, start by carrying 150 pounds for 30 seconds. Aim for 10 sets, gradually increasing the weight or time as you build strength.

Dead Hang

In this exercise, you hang from a bar for as long as possible. A strong 40-year-old man should aim for at least 2 minutes, while a strong woman should target 90 seconds. As you age, reduce these times by about 10 seconds per decade.

To perform a dead hang effectively:

– Engage your scapula by pulling your shoulder blades down and back.

– If you’re new to this exercise, consider using resistance bands to assist you or start with shorter hangs of about 30 seconds.

As you progress in your grip-strength journey, seated cable rows, pull-ups and good, old fashioned deadlifts will go a long way toward improving your grip.

Grip strength is more than just a measure of hand strength; it serves as an important indicator of overall health and longevity. By incorporating exercises that challenge your grip into your routine, you can make significant strides toward improving your physical fitness and enhancing your quality of life.

As you work on developing your grip strength, remember that progress takes time. Start with manageable goals and gradually increase the intensity of your workouts.

By focusing on improving your grip strength today, you are taking an important step toward better health in the future.