A few months ago, I had never even picked up a barbell. But while staying at the Buchinger Wilhelmi Clinic, I heard a lecture that changed my life, given by Felipe Isidro, a professor of physical education and CEO of Physical Exercise & Health Consulting. That day, everything shifted for me.
Isidro began by asking, “Who here works out?” He clarified, “When I say ‘work out,’ I’m not talking about everyday activities like walking, climbing stairs, or carrying groceries. I mean planned and scheduled exercise. I ask because 7 out of 10 people don’t do this—that’s 70% of the population.”
Of course, any movement is better than none. “But you don’t get the same benefits as with structured exercise,” Isidro explained. “The best approach is to combine both: stay active in your daily life and also set aside time for focused training. In a world that encourages us to move less—with cars, elevators, and escalators—our goal should be to exercise, especially through strength training.”
Training for Longevity, Not Weight Loss
Until then, I had only seen exercise as a way to lose weight and look better in my clothes. While it can help with those things, Isidro showed me that what really matters is keeping our muscles and mitochondria healthy for as long as possible. “Mitochondria are like tiny batteries that produce energy and affect our vitality,” he said. “When they work well, we feel strong; when they decline, we feel tired. It also becomes harder to burn fat, even when we diet. Fat doesn’t just build up under the skin—it can accumulate in organs, viscera, and even inside muscles.”
There’s no magic pill for this. The only proven way to boost mitochondrial function is exercise, particularly strength training. Just like a new phone battery holds a charge for hours but weakens over time, our mitochondria do the same as we age. We might wake up with energy but feel drained by mid-morning. That’s why we need to keep our mitochondria in good shape.
Fast Twitch and Slow Twitch Fibers
Muscles contain slow twitch fibers, which handle endurance activities like walking, and fast twitch fibers, which are crucial for power and speed. As we get older, fast twitch fibers are the first to fade. “Walking builds stamina, but it doesn’t prevent the loss of fast twitch fibers,” Isidro noted. “Without strength training, you become slower. We see this in older adults who take short steps because they’ve lost those fibers. Strength training is the only way to preserve them.”
He added, “We build muscle until age 25, maintain it until 35, and then start to lose it gradually, with the decline speeding up after 50 and even more at 65. Some people in their 70s who train daily have the strength of sedentary individuals in their 40s or 50s, showing that this habit can shave up to 20 years off your biological age.”
After all, if you don’t use it, you lose it. This applies not just to muscle, but also to bone density, the respiratory system, and the pelvic floor. Regular exercise also improves deep sleep (the non-REM phase), which tends to decrease with age. Longer periods of deep sleep are linked to healthier, gradual aging. “Strength training is an investment in your future health,” Isidro emphasized. “It reduces anxiety and makes you feel better overall. In truth, a healthy body is a perfect body.”
The Right Amount of Strength Training
Just as water is essential but too much can drown you, strength training requires the right balance. It’s not about overdoing it—it’s about doing it properly. According to Isidro, the ideal approach involves few repetitions, plenty of recovery time, and, most importantly, avoiding exhaustion.Many people believe that if they don’t feel tired, they haven’t trained effectively—but the opposite is true. In strength training, the goal isn’t to wear yourself out; it’s about quality. With that in mind, here are seven tips for proper strength training, no matter your age or fitness level.
Increase Frequency Gradually
Aim for at least two days a week to see results, but ideally work up to three or four days with rest in between—for example, one day on, one day off. Always do strength exercises before cardio if you’re doing both on the same day.
Begin with Legs
If you’re new to exercise, focus on your legs first. They contain the largest muscle group in your body and tend to weaken the fastest. Legs also have many fast-twitch muscle fibers, making them essential to train.
Focus on Intensity, Not Reps
Perform repetitions quickly and with high intensity to target fast-twitch fibers. Do fewer reps—about half or less of your maximum—to prevent fatigue. As Isidro explains, “Speed and intensity are key because they activate fast fibers through the nervous system.”
Take Breaks
Allow plenty of rest between sets. Aim for at least one minute, but two to three minutes is even better. Isidro adds, “You know you’re fully recovered when you can speak and sing comfortably, not just grunt short words.”
Avoid Exhaustion
“Exercise should never be exhausting,” says Isidro. “Fatigue shifts the work to slow-twitch fibers and reduces fast-twitch fibers. It’s better to do a few exercises well and repeat them, stopping before you get tired.”
Keep It Short
Start with workouts lasting 5 to 15 minutes. Use a circuit format, switching between exercises and breaks. “Everyone can find ten minutes a day if they make it a priority. Forget the idea that exercise has to be hard and painful. Doing less helps you enjoy it more, see benefits, and build a positive habit.”
Breathe Correctly
Strengthening your breathing muscles helps with recovery and stamina. Take deep, full breaths using your diaphragm.
When, Where, and How
Isidro recommends morning workouts: “This activates your sympathetic system early, making it easier for the parasympathetic system to kick in at night and improve sleep.” If you can, exercise outside—being in nature and socializing directly benefit your health.
You don’t need a gym to get results. Bodyweight exercises can be very effective. “The key is to choose exercises that match your fitness level so you can stick with them,” Isidro notes. “Doing them with friends or in a group is even better—socializing boosts motivation and, according to research, can help you live longer.”
How to Test Your Muscle Function
Simple at-home tests can show your current strength level and where to improve. “These tests help you track progress,” Isidro says. “Sometimes you feel the difference, but other times you need clear data. These tools let you see how strength training is helping.” Here are a few examples:
Chair Test
Sit and stand five times as fast as you can using only your legs. You’ll need a chair and a timer. This measures leg strength, where most of your muscle is—and where it often declines first.
Stork Test
This checks strength and balance: stand on your non-dominant leg and lift the other. The challenge is to hold the position without using yourBalance on one leg with your arms at your sides. If you’re under 50, do this with your eyes closed; if you’re older, keep your eyes open to avoid falling. Aim to hold the position for at least 45 seconds.
For the six-minute endurance test, walk as quickly as you can for six minutes. Covering less than 500 meters suggests poor cardiorespiratory health, 500 to 700 meters is acceptable, and more than 700 meters is excellent.
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Frequently Asked Questions
Of course Here is a list of helpful and clear FAQs about The Workout That Makes You Feel 20 Years Younger
General Getting Started
1 What exactly is The Workout That Makes You Feel 20 Years Younger
Its not one single workout but a holistic approach to exercise that focuses on rebuilding strength mobility and energykey factors we often lose as we age It combines strength training flexibility and balance exercises
2 Who is this workout for
Its designed for adults of all ages especially those over 40 who want to regain vitality move without pain and feel stronger and more energetic in their daily lives Its adaptable for both beginners and those who are already active
3 Im a complete beginner and havent worked out in years Can I really do this
Absolutely The program emphasizes starting at your own level Many exercises can be modified and the focus is on gradual progress not intensity Its about listening to your body and building a sustainable habit
4 How is this different from other workout programs
Unlike programs focused solely on weight loss or building muscle this one specifically targets functional fitnessthe strength and mobility you use for everyday activities like climbing stairs carrying groceries and playing with your grandkids
Benefits Expectations
5 What are the main benefits I can expect
You can expect improved joint mobility increased muscle strength better balance more daily energy reduced aches and pains and a greater sense of confidence in your bodys abilities
6 How long until I start feeling a difference
Many people report feeling more energized and noticing less stiffness within the first 23 weeks More significant strength and mobility improvements typically become apparent after 46 weeks of consistent effort
7 Will this help with my back pain or stiff joints
Yes very likely A core component of the workout is strengthening the muscles that support your spine and improving flexibility in tight areas like hips and shoulders which can significantly reduce chronic pain
8 Can this workout actually reverse aging
While it cant stop the clock it powerfully counteracts many effects of