Longevity Lifestyle: How I Tailored My Exercise Routine for Optimal Results

Written By Jesse Levey

Navigating the world of health and fitness can feel overwhelming. With so much conflicting advice, figuring out what works for you may seem like an impossible task. Trust me, I’ve been there. Over the years, I’ve refined my approach to fitness based on personal experience and data-driven insights from tools like Dexa Scans and VO2 Max tests.

Here, I’ll share my current exercise protocol and the reasoning behind it, hoping to inspire you to create a routine tailored to your unique goals and metrics.

My Current Exercise Protocol

1. Strength Training

  • Frequency: 3 days a week

  • Focus: Olympic lifting

  • Benefits: Builds strength and helps maintain muscle mass.

2. Short Interval Training (SIT)

  • Frequency: 1 day a week

  • Routine: 1 minute on, 3 minutes off for 6-10 intervals on an air bike

  • Benefits: Improves cardiovascular fitness and anaerobic capacity.

3. Sweet Spot Training

  • Frequency: 1 day a week

  • Routine: 3 intervals of 15-20 minutes at 88-92% of my functional threshold power, with 5 minutes of rest between intervals

  • Benefits: Enhances endurance and overall performance.

4. Walking/Rucking

  • Frequency: 4 times a week for 30-60 minutes

  • Routine: Walking with a weighted backpack

  • Benefits: Supports overall fitness and keeps me active.

5. Stretching

  • Frequency: Daily

  • Benefits: Maintains flexibility and reduces injury risk.

How My Routine Has Evolved

Previously, my protocol looked like this:

  • Hypertrophy Training: 3 days a week focused on muscle growth.

  • High-Intensity Interval Training (HIIT): 2 days a week, 4 minutes on, 3 minutes off for 4-6 sets to boost VO2 Max and overall conditioning.

  • Walking/Rucking: Similar to my current routine.

However, my goals have shifted. I’m now prioritizing strength gains and improving my functional threshold power (FTP) over muscle mass and VO2 Max. My current protocol reflects these changes and is backed by recent Dexa and VO2 Max test results.

Aligning Diet with Fitness Goals

In addition to adjusting my workouts, I’ve tailored my diet to support strength development and endurance improvements. Nutrition plays a critical role in achieving and sustaining fitness goals.

Key Takeaways

  • Tailor Your Routine: Base your exercises on specific goals and recent performance metrics.

  • Stay Consistent: Regular practice and gradual adjustments lead to better results over time.

  • Adapt as Needed: As your body and objectives evolve, be ready to modify your routine to stay on track.

Your fitness journey is unique. By leveraging tools like Dexa Scans, VO2 Max tests, and listening to your body, you can create a sustainable and effective approach to health and longevity. Start small, stay consistent, and evolve your routine as you go.


Jesse Levey
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