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How to Slow Aging with Four Weekly Strength Workouts

longevity train Jan 09, 2024
How to Slow Aging with Four Weekly Strength Workouts | Arangio

Back in the day, you used to lift weights to impress people. Now you lift them to impress your doctor.

In a culture that often associates aging with fragility, it's time to shatter these misconceptions and embrace the longevity benefits of resistance training.

Discover the science, physiology, and practical aspects of why four resistance training sessions per week could be the key to unlocking the fountain of youth.

How to Slow Aging with Four Weekly Strength Workouts

As you age, there's a natural decline in muscle mass, bone density, and overall functional capacity. The insidious process of sarcopenia—the gradual loss of muscle mass—can lead to a myriad of health issues, from decreased mobility to increased risk of chronic diseases.

Resistance training, or strength training, emerges as a potent weapon in your arsenal against the ravages of time. When done consistently and intelligently, it not only helps counteract muscle loss but also promotes bone density, metabolic health, and overall well-being. 

A client once said, "I'm not lifting weights to get six-pack abs; I'm just trying to pick up my grandkids without throwing out my back." Truth is, there are countless healthspan benefits for older adults who complete four resistance training sessions per week.

  • Optimize Protein Synthesis and Recovery: Resistance training stimulates muscle protein synthesis—the process by which you body build new muscle. However, this process is not a one-and-done deal. To maximize the benefits, a consistent stimulus is required. Four weekly sessions allow for a more frequent activation of muscle protein synthesis, promoting continual growth and adaptation. Moreover, spacing out workouts throughout the week allows for proper recovery. If you are over 40, you may need slightly more time for recovery, making a four-day split an ideal balance between stimulus and rest.
  • Enhance Hormonal Response: Hormones play a pivotal role in muscle growth and overall health. Resistance training, especially when performed with intensity, triggers the release of growth hormone and testosterone. These hormones not only support muscle development but also contribute to improved energy levels, mood, and cognitive function. By engaging in resistance training four times a week, older adults can maintain an optimal hormonal environment, fostering not just physical strength but also mental resilience.
  • Prevent Overuse Injuries: A well-rounded fitness routine is key to reducing the chance of overuse injuries and ensuring balanced strength development. Incorporating four sessions per week allows for a diverse range of lifts, targeting various muscle groups and movement patterns. By organizing your resistance-training sessions into different categories—free weights, machines, bodyweight exercises, and functional movements—older adults can address muscle imbalances and enhance overall functional capacity.

Injury Prevention and Longevity

The skeptics might raise concerns about injury risk, especially for older folks. However, the beauty of resistance training lies in its adaptability and scalability. With proper guidance and a focus on intelligent programming, you can reduce injury risk and pave the way for a healthier, more resilient body.

If you drop a weight, just make sure it doesn't land on your prescription glasses.

  • Smart Progression and Periodization: The key to longevity in resistance training lies in a thoughtful approach to progression. Adults over the age of 40 should embrace the concept of periodization, systematically varying intensity, volume, and exercise selection to prevent staleness and reduce the risk of overuse injuries. A well-structured program, overseen by a knowledgeable trainer, ensures that you will progress at a pace that aligns with your current fitness level and capabilities, reducing the risk of injury while promoting health independence.
  • Joint Health and Mobility: Resistance training, when performed with proper form and technique, can contribute to joint health and flexibility. A comprehensive program should incorporate exercises that promote mobility and stability, addressing common areas of concern for older adults, such as the hips, knees, and shoulders. By focusing on joint-friendly movements and incorporating mobility drills, resistance training becomes a powerful tool for preventing injuries and enhancing overall longevity.
  • Functional Strength for Everyday Life: One of the most significant benefits of resistance training is its ability to enhance functional strength— the kind of strength needed for everyday activities. For example, strengthening your legs with box squats so you look less like a newborn giraffe when exiting your car. Engage in movements that mirror real-life scenarios, to create muscle and improve coordination, balance, and stability. Added bonus: You'll reduce the risk of falls and injuries.

The case for four weekly sessions is grounded in the principles of optimizing protein synthesis, harnessing hormonal benefits, and promoting a diverse and balanced approach to exercise. If you want to add life to your years, resistance training can help you feel leaner, stronger, and younger.


By embracing resistance training with intelligence, consistency, and a focus on injury prevention, you can defy the stereotypes associated with aging. The journey towards optimal health and longevity is not about chasing the past but about building a stronger, more resilient future. Lift, four times a week, to unlock a vibrant and fulfilling life, no matter the number of candles on your birthday cake.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

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