When we think about living longer, it’s not just about adding years to your life—it’s about adding quality to those years. We’re not just chasing lifespan—we’re chasing healthspan. That’s the amount of time you’re not only alive, but strong, independent, and doing the things you love.

If you want to stay sharp, avoid injury, and maintain your freedom well into your later decades, these 10 exercises are your playbook. They’re inspired by science, real-life results, and leaders like Dr. Peter Attia. Let’s dive in.

Start with the Foundation: Cardio That Adds Years

1. Zone 2 Cardio Training

Zone 2 is your base. Think of it as the low, steady hum that powers your engine. It's low-intensity, fat-burning cardio that helps your heart, mitochondria, and metabolic flexibility.

Here’s how to do it:

Estimate your heart rate: 180 minus your age.

Stay in that zone for 30–60 minutes.

Aim for 2–3 sessions per week.

It’s not sexy, but it’s powerful.

2. VO₂ Max Training

This is your high-octane performance. Dr. Attia’s research shows having an elite VO₂ max can reduce all-cause mortality risk by up to 5x. That’s bigger than quitting smoking.

Here’s how to build it:

Try the “4x4 Protocol”: 4 minutes of high effort, 4 minutes of rest, repeated 5 times.

Do it once per week.

This is your long-term insurance plan.

Build the Strength That Keeps You Independent

3. Step-Ups

Why they matter: Single-leg strength is critical as you age. Step-ups train balance, hip stability, and functional control.

Start with bodyweight and add resistance over time.

4. Deadlifts

One of the most functional movements out there. Deadlifts strengthen your posterior chain—glutes, hamstrings, and back—plus improve core control and bone density.

They mimic everyday movements like picking things up off the floor—something you’ll always need to do.

5. Farmer’s Carries

This one checks a ton of boxes: grip strength, posture, core control, and real-world movement. Grip strength is highly correlated with longevity, and carries build total-body stability.

Hold a pair of dumbbells and walk. Simple. Effective. Scalable.

6. Pull-Ups

Pull-ups are a foundational upper-body pulling move. They improve grip, back, and arm strength—and body awareness.

Use bands for assistance if needed, and progress at your own pace.

7. Dumbbell Bench Press

Your push strength matters too. Dumbbell bench press is a scalable, safe way to build your chest, shoulders, and triceps.

It’s a great complement to the pull-up and allows for steady progress at any fitness level.

8. Lunges

Lunges train dynamic single-leg strength and balance—huge for fall prevention and stride control.

They’re also a killer tool for coordination and lower-body joint health. Start with bodyweight, and scale up with weights or a vest.

Don't Forget the Fast-Twitch Fire

9. Jump Squats

We lose power and eccentric control as we age—jump squats help counter that. They train your ability to decelerate and absorb force, which is key for things like going down stairs or reacting to a trip.

Yes, jumping is intense—but power training is what keeps you agile and resilient.

10. Single-Leg Lateral Hops

This one’s about stability, agility, and real-life reaction skills. Think of tripping on a rug or losing your balance—your ability to catch yourself matters more than you know.

These hops strengthen your ankles, knees, and hips. They’re a secret weapon for fall prevention.

Final Thoughts: Build Your Healthspan Like It Matters (Because It Does)

This list isn’t just about workouts—it’s about giving your future self a fighting chance at a strong, free, independent life.

These 10 exercises are scalable. They’re effective. And they’re accessible to everyone—especially if you’re over 40, 50, 60 or beyond. You don’t have to be perfect. You just have to start. Add one, add two—build a routine that works for your life and stick with it.

Don’t let the last decade of your life be defined by injury, disease, and dependence. Instead, let it be your most empowered chapter yet.

Strength. Mobility. Vitality. Freedom.

Let’s go get it.

And if you want help turning these principles into action, check out the next Fat Loss Forever Workshop—you can register for free at nickcarrier.com/fatloss. See you there.