Dr. Peter Attia outlines a comprehensive approach to longevity through targeted training. He emphasizes resistance training in the 8–12 rep range for muscle growth with minimal injury risk, paired with zone two cardio and one VO2 max session weekly. Warm-ups using dynamic movements like DNS prepare the body and protect joints, while jump training preserves tendon health and power. Muscle mass is highlighted not only for strength but for its role in glucose regulation, reducing metabolic disease risk. Grip strength and leg power are strong predictors of lifespan, especially as type 2B muscle fibers decline with age, increasing fall risk. Power and balance training counteract this decline. Finally, limited flexibility may stem from CNS protection rather than tight muscles, which can be retrained through neuromuscular exercises and core stabilization techniques, ensuring safer, sustainable movement into later life.