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Ben Bruno said it well (and humorously) during his Instagram riff on the evolution of the gym bro. When we’re young and our bodies are at peak capabilities and injury free, aesthetics rules and we look with scorn on all other types of training. As we get older, being able to move well, manage our injuries we’ve gotten, and prevent more from occurring, workout quality makes all the difference.
That started hitting home for me in my early 30s (15y years ago) and I went on the search for workouts that served me well at 30 and would also serve me for a lifetime. It hit hard during an XPT training retreat in Malibu with legendary waterman Laird Hamilton. On the first day, I found myself in the pool paired with men in their mid-50s. I was 35, fit, and ready to go. But as we pushed through an intense water workout, I was shocked to discover they were outpacing me — working longer, harder, and showing a level of endurance I didn’t expect.
It was humbling, but also inspiring. If training this way could keep them that fit in their 50s, I wanted to build those same practices into my life. And the more I thought about it, the more I realized the workouts that inspire me most are the ones you can do at any age. They don’t just keep you looking good in the mirror — they keep you energized, injury-free, and moving well into your 40s, 50s, 60s, and beyond.
That’s what I mean by longevity workouts. They’re not extreme. They’re sustainable. They’re the kind of training you can keep doing for a lifetime — and reap compounding returns in health, strength, and quality of life.
When most people think of pool workouts, they think of swimming laps. But pool training is much more than that. Water is one of the most versatile training tools we have: it provides resistance, protects your joints, and challenges your breath and mindset in ways land workouts can’t.
At the XPT retreat, underwater dumbbell carries, sprints, and breath-hold drills pushed me harder than any gym workout had in years. And yet, when I stepped out of the water, my joints felt great. That’s the beauty of water training: it’s low impact but high reward.
Longevity Benefits:
Pro Tip to Get Started:
If you’ve never trained in water before, begin in the shallow end of a pool — even your backyard pool or a local health club. Try walking or jogging against the resistance of the water. Add a pair of hydro barbells for arm exercises, or simply practice submerging, holding your breath, and surfacing calmly. Want a structured start? Message me and I’ll share an intro pool routine.
Intro to pool training blog article.
Yoga is often misunderstood as “just stretching,” but it’s one of the most powerful longevity practices you can adopt. At any yoga studio, you’ll see men and women in their 40s, 50s, 60s, and beyond moving with grace and calm confidence. Yoga develops flexibility and strength, yes — but it also trains your breath, your focus, and your ability to stay present.
Harvard Health – Yoga for healthy aging
Longevity Benefits:
Pro Tip to Get Started:
Don’t be intimidated by the advanced poses you see online. The easiest way to begin is to find a local yoga studio and book a beginner-friendly class. Pick a mat near the back and simply follow along. If in-person feels like too big a step, try online options — platforms like Interdimension Yoga or even free YouTube classes make it simple to start at home.
Here are the benefits of a Wellness Retreat
Calisthenics — bodyweight training — is a cousin of yoga but with a stronger emphasis on progressive strength. Instead of loading heavy weights on a bar, you make exercises harder by changing your body position. Think push-ups, pull-ups, squats, planks, dips, and eventually advanced moves like muscle-ups or handstands.
I’ve been inspired by watching older athletes in their 50s and 60s master moves like planches and L-sits — proof that bodyweight strength not only looks impressive but also keeps you moving freely and powerfully at any age.
Longevity Benefits:
Pro Tip to Get Started:
Ready to get started? Fill out the form at the bottom of this article and I’ll send you a beginner’s guide to calisthenics.
Walking may not sound like much of a workout, but research — and real-world evidence — says otherwise. In Blue Zones, the regions where people consistently live the longest, daily walking is a common thread. It strengthens your cardiovascular system, balances blood sugar, improves mood, and encourages social connection.
Longevity Benefits:
Pro Tip to Get Started:
To get started – Just head out your front door and start walking! Overcome mental resistance by just committing to start and not forcing yourself to walk any particular distance or length of time. If you need a good initial target, a 20-minute walk is a perfect place to begin.
Once you’ve built a habit of walking regularly, try rucking. Rucking (walking with a weighted backpack) adds a new dimension to walking by adding weight to your walk. With just a little extra load, you burn more calories, strengthen your bones, and improve posture.
Longevity Benefits:
Pro Tip to Get Started:
Grab any backpack, drop in a couple of water bottles (for weight & hydration), and take a 15–20 minute walk around your neighborhood. You’ll be surprised at how effective such a simple upgrade can be.
How I Found Time to Get Back in Shape
Pilates, developed by Joseph Pilates in the early 20th century, was designed for rehabilitation and functional strength. Today, it’s a go-to practice for building deep core strength, improving posture, and rebalancing muscles that modern life often leaves tight or weak.
Pilates Foundation – Benefits of Pilates
Longevity Benefits:
Pro Tip to Get Started:
Pilates Has become so popular, chances are there’s a studio within 5-10 minutes from you. The easiest way to get started is to book a group session or one-on-one session at your local Pilates studio.
Not ready to go into the studio yet?
Try this beginner-friendly Pilates routine at home — no equipment needed:
Complete the circuit once or twice, moving with control and steady breathing.
Here’s a guide on Building Muscle After 40.
Mobility training is often overlooked, but it’s essential for aging gracefully. It’s not about flexibility alone; it’s about maintaining control and range of motion in your joints so you can move freely and prevent injuries.
Longevity Benefits:
Pro Tip to Get Started:
Here’s a quick mobility routine you can do daily:
Spend 5–10 minutes on these daily, and you’ll feel the difference in just a few weeks.
A balanced longevity plan doesn’t mean doing everything at once. It means weaving these elements into a sustainable weekly rhythm:
This mix covers all the pillars: strength, endurance, mobility, flexibility, and recovery.
American Council on Exercise – Benefits of water workouts
Longevity workouts aren’t about extremes — they’re about consistency. They’re about building the kind of fitness that lets you enjoy life fully, whether that’s hiking with friends, chasing your kids (or grandkids), or simply waking up pain-free and energized.
These seven practices — pool training, yoga, calisthenics, walking, running/rucking, Pilates, and mobility training — are workouts you can do at any age, and keep doing for life.
Start where you are. Begin small. Be consistent. And remember: the goal isn’t just to add years to your life, but life to your years.
NIH – Physical activity and healthy aging
