Structure your training for longevity or performance

Prioritizing metabolic flexibility. Howard Luks MD argues that building a body whose systems work together requires variety, including easy aerobic work to build mitochondria and capillaries, heavy resistance training for bone loading, and power work to protect fast-twitch fibers (Howard Luks MD from Built to Move, Born to Heal). This coordinated system approach aims to preserve independence and physical function rather than maximizing muscle size alone (Thomas Blake from Every Day Health).

Focusing on lean body mass. Ashley Richmond emphasizes a more targeted approach for busy professionals over 40, suggesting that progressive resistance training three times per week is the most effective way to rebuild muscle and strength while supporting fat loss (Ashley Richmond from Ashley’s Substack, Ashley Richmond from Ashley’s Substack). This strategy relies on prioritizing protein at every meal and maintaining a sustainable routine that adapts to work hours and travel, rather than adhering to rigid, high-intensity plans that often collapse under pressure.

Both perspectives agree that consistency in resistance training and movement is the primary driver of long-term health, though they differ on whether to emphasize broad systemic coordination or specific body composition goals. While the former prioritizes a wide range of movement patterns for long-term independence, the latter focuses on the immediate metabolic and aesthetic benefits of muscle preservation to support a high-performing lifestyle.