What is the single best predictor of longevity from exercise?

VO₂ max. People in the top 25% of cardio fitness for their age have a fraction of the mortality risk of the bottom 25%.

Should older adults still lift weights?

Yes — resistance training is the single most effective way to preserve muscle mass, bone density, and independence with age.

Grip is a strong proxy for whole-body strength and predicts mortality independent of other factors. Train it directly.

strength · step / box

Single-leg strength — the antidote to stair-avoidance.

3 × 12 per leg 10 minrest 45s

Included in "Carries & Balance" — 5 guided exercises with a rest timer.

Equipment

step, box

Rest

45s between sets

Primary muscles

quads, glutes

Also works

balance