My longevity workout protocol for women
The evidence based types of exercise I do for longevity
If you’re a man, there’s a lot more consensus regarding the most efficacious types of physical exercise and the information is generally straightforward. But if you’re a woman, you’ll find a lot of conflicting advice, too many styles and types of workouts that have been created “for women” yet lack any scientific basis, and an overwhelming amount of polarizing opinions that can leave you either confused or intimidated to even start working out.
The protocol I will share in this post is based on my extensive research of the scientific literature, my conversations with experts (certified trainers and sport physiologists), as well as my own training regimen for the past five years. The main goal of this protocol is to improve physical performance in all areas that are linked to longevity. But first, I would like to dispel some pervasive myths.
Myth 1 - low impact exercise is better for women
Despite the abundance of such claims made by various health and wellness “experts” on social media, there is no evidence to support this theory. Overexercising can lead to issues like amenorrhea (missed periods), but this is mostly true for athletes or individuals who train at very high intensities, for sustained periods of time and who are often not meeting their caloric needs. Exercise stresses the body, prompting it to adapt and become more efficient. This includes strengthening muscles, improving cardiovascular health, and enhancing metabolic functions. During exercise, cortisol levels increase. This rise is a natural part of the body's acute stress response, helping to provide energy by mobilizing glucose and fatty acids. But over time, regular physical exercise helps regulate cortisol levels and improves the body's stress response. In short, engaging in strenuous exercise a couple of times a week is beneficial for overall health and longevity and it will not “mess up” your hormones.
Myth 2 - weight lifting will make you look “bulky”
I don’t think there’s ever been a myth potentially causing more harm to women’s health than encouraging them to not lift weights. To nip this in the bud, in order to “bulk”, you need to lift incredibly heavy, be in a caloric surplus and have levels of testosterone that will allow you to build a lot of muscle. Unless you’re a bodybuilder or someone actively looking to “bulk”, it is highly unlikely that this will happen by itself. In fact, building lean muscle mass is incredibly hard and I have seen this firsthand - it took me three years of consistent weight lifting to start seeing my body composition really shift. Not only have I not bulked up, but I have been more lean and more toned than ever.
Myth 3 - short workouts are better than “killing yourself at the gym”
If this advice comes from someone trying to sell you on their workout app or program, you’d better look the other way. I have lost count of the number of workout programs for women that mix a bit of pilates and yoga and tell you that you can achieve amazing results in 10 minutes a day. These programs often also promise “long, lean lines” and perpetuate this idea that the purpose of exercise is to look good. Don’t get me wrong, everybody wants to look good, but the main benefit of exercise is the improvement of health. And while any amount of exercise is better than no exercise at all, you are very unlikely to gain longevity benefits from just 10 minutes of low impact exercise a day. And you’re also unlikely to become “long and lean”, for that matter because your physical appearance is directly influenced by dietary choices, genetics and only then, exercise. In my case, as a 5’4” woman with bigger hips and a curvier body type, I can become leaner by losing body fat (diet and exercise), but good luck to me becoming longer! If the women promising you these results are themselves long and lean, I think it’s useful to ask yourself why - are they genetically gifted with that body type, do they actually engage in other types of exercise off social media, do they only eat 1000 calories a day to maintain that level of leanness, and so on.
Workout protocol breakdown
Strength training 3 times/ week.
I’ve been working with my trainer, Carolina, for nearly 3 years and she designs all my strength workouts. I used to train with her in person at S10, but since I don’t live near that gym anymore, I now have her design my programs and then train on my own at Equinox. If you are a beginner, however, I highly recommend working with a professional at least until you learn how to move with proper form.
Carolina designs 3 workouts that I do every week for 4-6 weeks and then she gives me a new program. They’re all full body workouts where I train both my lower and upper body, as well as my core. I do everything from heavy squats and deadlifts, to exercises targeting smaller, stabilizing muscles. Every week I try to increase my weights so I can finish the program at a higher weight than where I started and track my progress in a spreadsheet. I love my strength training sessions more than anything because I always feel super strong and energized afterward. Below is an example of one of my workouts for this week:
I cannot stress the importance of strength training enough. Not only it increases bone density and reduces the risk of osteoporosis, which is particularly important as we age, but it also improves heart health, insulin sensitivity, body composition and metabolism, as well as depression and anxiety.
But in order for this to be effective, you need to use enough resistance. Unfortunately only doing yoga and pilates is not going to cut it. Some body weight exercises such as push-ups and pull-ups create resistance, but to continually grow muscle, you need to progressively increase the resistance or load over time. The way you gain muscle mass is through a process called hypertrophy - when you lift weights or perform resistance training exercises, you create small tears in the muscle fibers. This damage is a signal for the body to repair and strengthen the fibers, leading to muscle growth.
Zone 2 cardio three times/ week
I try to do about 3 hours of Zone 2 cardio every week. Often I only manage 2, but 3 is my goal. If you don’t know anything about Zone 2 cardio, Peter Attia has a ton of useful information here. In short, Zone 2 is a type of low to moderate intensity cardiovascular exercise where you are working at 60-70% of your maximum heart rate. You should be able to speak in full sentences without gasping for air while exercising in this zone, but not necessarily want to hold a conversation.
You can do Zone 2 on a bike, treadmill, rower or swimming. For me, the treadmill is easiest to control. I set it at a 10-11 incline and 3mph speed and I walk for one hour. Depending on your cardiovascular fitness, your Zone 2 might be jogging, but I’ve rarely met anyone who isn’t an athlete who can run and maintain Zone 2 without pushing into Zone 3 or 4. You can calculate your Zone 2 using an online calculator, running the “talk” test above, or wearing a watch or heart rate monitor that shows you your heart rate zones. I find my Apple watch to be pretty accurate.
Zone 2 cardio has amazing benefits including increased endurance, improved ability to burn fat as a primary fuel source, improved heart health and increased efficiency of mitochondria.
VO2 max training 1/ week
This is a type of cardio workout that involves high-intensity intervals that push you to 80-100% of your maximum heart rate, targeting the maximum amount of oxygen your body can utilize during intense exercise. Cardiorespiratory fitness is a proven modifiable indicator of long-term mortality. Bringing your VO2 max from ‘low’ (bottom 25th percentile) to ‘below average’ (25th to 50th percentile) is associated with a 50% reduction in all-cause mortality. When you go from ‘low’ to ‘above average’ (50th to 75th percentile) the risk reduction is closer to 70%.
The good news is that you don’t need to do this workout more than once (twice max) a week. The bad news is that it’s hard and often sucks. I do the 4x4 method where I sprint for 4 minutes at near maximum capacity (the intensity I can actually maintain for 4 minutes) and then I walk for 4 minutes. I repeat the whole thing 4-6 times. I was never able to do this more than once a week and I admit to not always sticking to it, especially in the week leading to my period when I find it harder to do high intensity training.
My VO2 however, is my weakest physical performance metric - I test it once a year and I am currently below the 50th percentile. This year I am committed to bump it to at least “above average”.
Mobility exercises every day
I often have lower back pain and my hips can get very tight. To prevent pain, discomfort and injuries, I do some form of mobility every day. Most days I just foam roll my whole body (back, arms, abdomen, hips, butt, quads, calves), other days I also add more mobility exercises to open up the hips and the back. This routine takes about 10 minutes and I like to do it in the evening as it also helps me sleep better.
Mobility is hugely important as we age and I find that the more sedentary you are, the more you need to sprinkle in mobility throughout the day.
Pilates few times/ month
When my lower back bothers me the most, I always feel better after a pilates class. Because pilates works the stabilizing muscles and I need to focus so much on slow and controlled movements, I get to engage my core a ton which can relieve some of the tension from my back. Pilates also helps with posture which can have additional benefits for back pain. I like to take a reformer class when I can, but mat pilates can also be very effective.
A note on training if you menstruate
Overwhelmingly, the literature shows that regular physical exercise can improve hormone health and the symptoms associated with PMS. If you’ve been discouraged from working out in the late luteal phase of your cycle (before your period) or during the early follicular phase (the days you bleed), I would urge you to first experiment with how exercise makes you feel. You might have less energy during the late luteal phase and you can skip some of the higher intensity workouts, but a Zone 2 session, a moderate weight strength training or pilates will do wonders, especially if you suffer from PMS.
Contrary to what you may have been told, during the early follicular phase, when hormone levels are at their lowest, your body is primed for high-intensity workouts that emphasize strength and endurance training. However, if you experience severe menstrual cramps or debilitating pain, low to medium intensity movement can help alleviate your symptoms.
Final thoughts
To wrap it up, below is the summary of my workout protocol:
Strength training on Monday, Wednesday & Friday
Zone 2 cardio on Tuesday, Thursday (sometimes Sunday)
VO2 max training on Saturday
Mobility every day
Pilates few times/ month
Aside from intentional exercise, I also think it’s super important to mention movement throughout the day. If you spend your days sitting in front of a computer, finding ways to add a bit of movement can help with both your physical and mental health. I make sure to get up from my desk at least once per hour, go for walks when I can (you can take calls or meetings walking or replace commuting with walking) and do chores around the house. If your goal is longevity, these practices are an everyday habit, not something you do just to “get fit” for summer.
As always, you can reach out directly if you have questions or want specific recommendations.