Doctors Reveal Weight Threshold For Being In Great Shape

The magic number has been revealed.

Strength training, according to the Mayo Clinic, helps reduce body fat, burn calories, and increase lean muscle mass. However, it can also promote longevity. Dr. Peter Attia, a longevity expert, explains that incorporating exercises like lifting weights, particularly using dumbbells or kettlebells, into your routine can significantly benefit your health in the long term. One of the most effective exercises for maintaining health as you age, according to Attia, is the farmer’s carry, where you carry weights in each hand for a set time or distance.

The farmer’s carry not only builds muscle and strength but also serves as a good measure of how healthy and strong you will be in later life. Attia suggests benchmarks for strength depending on your age and gender. For women in their forties, he recommends being able to carry 75% of their body weight for one minute. This ability reflects strong muscles and bones, crucial for maintaining physical independence in old age. For example, being able to perform everyday tasks like opening jars.

For men, the recommended weight is higher. Attia advises that men should be able to carry 100% of their body weight for 60 seconds. This means, for example, that a 200-pound man should be able to hold 100 pounds in each hand for a full minute. If you cannot meet these goals right away, Attia suggests starting with lighter weights and working your way up, gradually increasing the weight until you can carry it for a minute.

Attia himself regularly includes the farmer’s carry in his workouts, often performing circuits with timed intervals. He shares that his routine consists of carrying weights for 30 seconds, followed by a 30-second rest, repeated for 20 rounds. He emphasizes that the exercise is not only great for grip strength but also tests core stability and overall strength as the weight increases. If you’re new to the exercise, he advises starting with lighter weights and progressively working up to heavier loads.

Ultimately, Attia emphasizes that strength training, especially exercises like the farmer’s carry, plays a crucial role in preserving health, muscle function, and physical independence as you age, making it a key component of a long-term fitness and longevity plan.