I am 49 years old. What should my workout routine be?

For a 49-year-old, Stacy Sims and Andrew Huberman recommend a balanced workout routine that includes both resistance training and high-intensity interval training (HIIT). Here are some detailed guidelines:

1. Resistance Training:

   • Perform 3 to 4 sessions of resistance training per week. Focus on compound movements and learn to move well to prevent injuries 1.
   • Resistance training boosts strength and can prevent bone health issues like osteoporosis, even if you've never lifted weights before 2.

2. Cardio:

   • Avoid moderate-intensity cardio as it can raise cortisol levels without providing benefits for body composition or longevity 3.
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       1

       Resistance Training Insights

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       2

       Strength Training Benefits

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       Cardio vs. Resistance

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       Zone Two Cardio

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   • Instead, opt for true high-intensity interval training (HIIT), which involves short bursts of intense exercise (80% or more of your max effort) with adequate recovery time. Limit this to a few times per week 3.

3. Low-Intensity Cardio:

   • Incorporate low-level cardio (e.g., brisk walking, jogging, cycling) for 30 to 45 minutes, three times a week. This helps with brain health and can enhance recovery by clearing metabolic debris 4.

4. Phasing and Progression:

   • If you are new to resistance training, take 2 weeks to 4 months to learn proper movements to reduce injury risks 1.
   • Consider periodizing your training, with 6 to 8-week blocks focusing on different aspects, such as strength or power-based training 1.

By following these guidelines, you can create a comprehensive and effective workout routine that addresses strength, cardiovascular health, and long-term well-being.