My exercise Journey

Building Strength, Endurance, and Longevity

Exercise has been a cornerstone of my pursuit of health and longevity. It’s not just about looking fit—it’s about maximizing my health span, ensuring my body and mind stay vibrant as I age. Inspired by the latest insights from books like Exercised by Daniel Lieberman and Outlive by Dr. Peter Attia, I’ve crafted a structured, sustainable routine that aligns with the science of movement, endurance, and strength. Here’s how I approach exercise, my goals, and the principles I follow.

How I Built My Exercise Routine

It’s well-known that movement is critical for health and longevity, yet modern life often pushes us toward a sedentary lifestyle. Research shows that prolonged sitting can reduce energy consumption by 10% compared to standing, leading to lower metabolism and increased risk of chronic diseases. To combat this, I’ve made intentional movement and regular exercise an integral part of my day.

One of the most fascinating takeaways from Exercised is how evolution shaped our need for movement. Our ancestors weren’t running marathons for fun—they moved out of necessity. This evolutionary context reinforces why sitting for long periods is harmful and why our bodies thrive when challenged with varied physical activity.

My Goals

When crafting my exercise plan, I started with clear, measurable goals that align with improving both my health span and physical performance:

1. Build endurance equivalent to someone at least 10 years younger than me. My target is the stamina of a 39-year-old.
2. Increase VO2 Max (a critical marker of cardiovascular fitness) to match the levels of a 39-year-old.
3. Maximize stability, flexibility, and balance to prevent injuries and maintain functionality as I age.
4. Correct my posture to address decades of poor alignment and reduce the risk of artery compression that could lead to brain health issues.

Choosing the Right Endurance Sports

Not all endurance sports are created equal when it comes to engaging the body. While running and cycling are popular, they mainly target the lower body. For a full-body workout, I’ve focused on rowing and swimming:

• Rowing engages 85% of your muscles, including the legs, core, back, arms, and shoulders. It’s low-impact yet highly effective for building cardiovascular fitness and strength simultaneously.
• Swimming offers a similar full-body workout, with each stroke activating different muscle groups while improving endurance and cardiovascular health.

These activities promote balanced muscle development and are excellent for both longevity and overall health.

I have to admit, rowing on my Concept2 Ergometer with the EXR app has completely transformed my indoor training experience. What used to be a repetitive workout is now an engaging, immersive, and highly motivating routine.

The app offers a wide range of training programs, from endurance sessions to high-intensity intervals, all designed to improve power and technique. I especially love the FTP measurement, which helps me track progress and fine-tune my pacing, and with Apple Health integration, all my stats—from distance to heart rate—sync seamlessly across my devices. The real-time multiplayer feature adds a whole new level of motivation. Just recently, I was rowing and noticed a friend on the leaderboard—he was right in front of me, rowing virtually at the same time! It felt like we were competing side by side, pushing each other to keep going. The EXR community makes every session more interactive and fun, turning what could be a solo workout into a social and competitive experience.

I have to add that rowing is naturally my favorite endurance sport, as I was a competitive rower as a teenager, training in the Bavarian rowing team.

Ideally, you should do the endurance sport that suits you best individually and brings you the most joy.

Strength Training: The Foundation of Functional Fitness

Strength is another pillar of my fitness routine, aimed at building functional strength. I focus on evenly training my entire body, including leg strength, core, and upper body. I vary the types of exercises and equipment I use, often surprising my body with different challenges and loads.

To specifically combat the effects of aging, I strive to master these fundamental exercises:

• Deadlifts: Often called the king of strength exercises, deadlifts work nearly every muscle group, from legs and glutes to the core, back, and grip. It’s a full-body powerhouse movement. (3 x 10 repetitions, Max weight: own body weight)

Before you jump right in, please make sure you meet the prerequisites for deadlifts and have a professional explain and demonstrate the proper technique to you beforehand.

• Pull-ups: These bodyweight exercises target the lats, shoulders, biceps, and core while enhancing grip strength. (3 x 10 repetitions)

One insight that changed my perspective was recognizing the importance of grip strength. It’s the interface between our body and the world, akin to how our legs ground us to the earth. Grip strength is not only a marker of overall fitness but also strongly correlated with longevity. You can easily and naturally test your grip strength and endurance with a dead hang, where you simply hang from a pull-up bar and try to hold on for as long as possible. Specialized equipment can also be used to measure the maximum strength of your hands.

Tracking Progress

I use technology to monitor my performance and stay on track:

• Apple Watch and Apple Health sync seamlessly with my other apps, providing an overview of my fitness metrics.
• Athlytic App helps me analyze my recovery, readiness, and workout intensity.
• Polar H10: For precision heart rate tracking, especially during rowing sessions, the Polar H10 offers EKG-like accuracy and integrates with my rowing software for detailed analysis.

My Exercise Principles

To create a balanced and effective routine, I follow these principles:

1. Commit to consistency: I exercise 6 days a week for 60 minutes, with:

• 4 days of cardio (70% endurance, 30% VO2 Max training).
• 2 days of strength training.
• 1 day of rest.

2. Include flexibility, balance, and mobility: I dedicate 10 minutes, usually immediately after the workout, daily to exercises that improve these essential components.
3. Prevent injury: I listen to my body, rest when sick or exhausted, and prioritize proper form.
4. Incorporate movement into daily life:

• I use a flexible standing desk and stand 90% of the time while working.
• I walk or bike whenever possible, avoiding my car for short trips.
• I take the stairs instead of the elevator—even to the 5th floor—unless I’m carrying something heavy.

The Science Behind My Routine

1. Endurance and VO2 Max

Studies cited in Outlive highlight that VO2 Max is one of the strongest predictors of health span. Higher cardiovascular fitness is linked to lower risks of heart disease, metabolic disorders, and even cognitive decline. By focusing on endurance sports like rowing and swimming, I aim to push my VO2 Max into the optimal range for my age group—or younger.

3. Strength Training and Longevity

Strength is a critical marker of health as we age. Research shows that maintaining muscle mass and strength reduces the risk of falls, improves metabolic health, and supports overall functionality. Compound exercises like deadlifts and pull-ups maximize efficiency, building strength across multiple muscle groups.

4. Movement Throughout the Day

Prolonged sitting is often called the “new smoking” due to its association with poor health outcomes. Simply standing burns 50% more calories than sitting, and regular movement improves circulation, energy levels, and metabolic health.

Creating Habits That Stick

Building an exercise habit takes time—experts say it can take anywhere from 21 to 66 days to create lasting routines. I focus on small, consistent actions and celebrate progress along the way. This approach has helped me make exercise a non-negotiable part of my life.

Conclusion: Building a Life of Strength and Endurance

Exercise is more than a routine for me—it’s an investment in my future. By focusing on endurance, strength, and movement throughout the day, I’ve built a system that not only supports my longevity goals but also makes me feel energized and capable in my daily life.

Whether you’re just starting out or refining your fitness journey, remember that the key is consistency, balance, and choosing activities you enjoy. Build habits that align with your goals, and over time, they’ll transform your health, fitness, and quality of life.