Exercising is the best thing you can do for your health. Period.
Strength, VO2 max, and cardio each have separate benefits. You should do all of them.
Here is an obvious way to get started.
Core compound exercises
- Squat (bar) *Best
- Deadlift (bar) *Best
- Bench (bar) *Best
- Pull-ups *Very good
- Chest press (dumbbell) *Very good
- Incline chest press (dumbbell) *Very good
- Chest press (machine)
- Shoulder press (dumbbell)*Very good
- Single handed or double handed rows (dumbbell) *Very good
- Lat pull down (machine) *Very good
- Seated row (machine)
- Squats (dumbbell) *Very good
- Lunges (dumbbells) *Very good
- Thruster (dumbbells) *Very good
Volume
- Choose 4-6 of above.
- Do 5 sets each per week.
- Example: 5 sets of bench press, 5 sets of squat, 5 sets of deadlift, 5 sets of pullups. Can do this in two workouts. One day is bench and deadlift. The other is squat and pull-ups.
- If you want to build muscle, make sure to hit at least 10 sets total per muscle group (IE 5 sets of bench, 5 sets of incline bench for chest).
Repetitions per set
- If you are optimizing for strength do sets of 5 reps.
- If you are optimizing for muscle growth, do sets of 8-12 reps.
- If you don't know, just do sets of 10 reps.
- Example: Do 5 sets of 10 repetitions of bench press. Use the same weight every time. Write down the weight you used. Increase it next time.
Effort
- Make sure you know the right technique.
**RPE stands for rate of perceived exertion. RPE 7 means you could have done 3 more reps with perfect form. RPE 9 means you could do 1 more rep. RPE 10 is all out max. *RPE as defined here also referred to as RIR - reps left in reserve.
- Start with RPE 7 or 8 on work sets (sets that count. you always need to warm up with light weights before work sets). No need to get to RPE 9 or 10 until you are more comfortable.
Time in between sets
- Your choice.
- There is evidence shorter rest results in higher metabolic stress for muscles and lead to more muscle growth. However, to maximize strength, longer rest periods could be better.
- If you don't know, just start with 2 min between each set.
What this looks like
- Someone who goes to gym 2x a week: Two 45 min sessions per week. Each session does 5 sets of two core lifts. The rest of the time can be doing accessory work (anything you want to build a particular muscle such as chest fly or incline press for chest).
- Someone who goes to the gym 4x a week: Four 45 min sessions per week. I would choose 6 exercises and do bench, dead, and squat 1-2x a week each. Doing these more than 1-2x a week can make it hard to make progress.
- Someone who goes to gym 1x a week: Do everything in one day. Choose 4 exercises. 5 sets each.
- Someone who does at home workouts and has equipment: It's your world
- Someone who has no equipment at all: You can start with push-ups and air squats. I'd recommend getting TRX or adjustable dumbbells.
If you still don't know what to do
- Go to the gym 2x per week.
- Day 1: Bench press 5 sets of 10 (RPE7). Deadlifts 5 sets of 10 (RPE7).
- Day 2: Squat 5 sets of 10 (RPE7). Lat pulldown 5 sets of 10 (RPE7).
- Make sure to warm up before every work set.
- Make sure to write down numbers for every workout.
- Make sure to progress every single workout.
What this looks like
- Choose any exercise you like (jogging, biking, swimming, jogging, sports).
- Do that activity, at the highest effort you can, while still being able to talk to a friend. You can also measure your heart rate, and get into "zone 2" aka 60% of your max heart rate (which is 220-your age).
- Do it for at least 2 hours a week (split it up any way you like).
- The major key for cardio is making it enjoyable and convenient. If you can do a work call, listen to a podcast, or something else to make it efficient, thats great. If you can play a sport (tennis, soccer, basketball, golf, etc.), measure your heart rate with an apple watch while doing it. If its 60% of your max, congrats - it counts.
What this looks like
- Choose any exercise you like (running, biking, swimming, rower).
- Your goal is to get your heart rate to 90-100% of your maximum heart rate (220-your age).
- Do that activity, at the highest effort you can, for 30 sec to 5 min. Fully recover with a long break. Repeat 4-5x.
- Studies say the biggest improvement will come from if your highest effort is sustained over 4-5 minutes with a 4-5 min break. However, if you would rather all out sprint for 30 seconds, that works too (this is what I do).
- You only have to do this 1x per week.
You can do all of this in 4 hours a week. That's a tiny investment compared to the crazy health benefits you will get.
The key is to make your program sustainable.
- Think constantly about the benefits (exercise is the most powerful drug)
- Maximize your enjoyment (by making progress, listening to pod, etc.)
- Minimize annoyance (do what you can at home)
- Minimize pain (push yourself, but don't kill yourself. Slow and steady is the key).
Take insights and make them a part of your life.
Become a Member →