The Only 6 Exercises You Need After 40, 50 & 60 to Stay Strong for Life | Dr. Peter Attia

Aging doesn’t make you weak—losing the right movements does.
In this in-depth 41:40 longevity-focused health talk, Dr. Peter Attia explains the only 6 exercises you need after 40, 50, and 60 to preserve muscle, protect bone density, prevent falls, and maintain independence for decades.

This isn’t about fitness trends or extreme workouts. It’s about training for real life—standing up, lifting safely, balancing confidently, and staying metabolically healthy as you age. Each movement is chosen for its direct impact on lifespan and healthspan, backed by physiology and long-term data.

If your goal is to age with strength, confidence, and autonomy, this talk breaks down exactly where to focus—and what to stop wasting time on.

⏱️ Timestamps :

00:00 🧠 Why Aging Isn’t the Problem—Losing Capacity Is
03:12 ⚠️ The Silent Decline Most People Miss After 40
07:05 🦵 Exercise 1: Squat for Independence & Longevity
12:08 🏋️ Exercise 2: Hip Hinge to Protect Strength & Spine
17:14 💪 Exercise 3: Push Movements for Upper-Body Capacity
21:46 🔙 Exercise 4: Pull Movements for Posture & Joint Health
26:33 🚶 Exercise 5: Carries for Grip Strength & Survival
31:02 ⚖️ Exercise 6: Balance Training to Prevent Falls
36:10 🔬 Why These 6 Movements Cover 90% of Aging Needs
39:15 🔥 How to Train These Exercises Safely for Life

❓ Why Watch This Video

Learn why muscle, balance, and strength predict lifespan

Discover the minimum effective exercise plan for aging well

Understand how to prevent frailty, falls, and loss of independence

Cut through fitness noise with science-backed longevity principles

Train smarter—not harder—for decades, not months

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⚠️ Disclaimer

This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise or health program, especially if you have existing medical conditions or injuries.