May 9, 2026, 5:17 am | Read time: 4 minutes

Best Longevity Training According to Studies: A Combination

A comprehensive study in the British Journal of Sports Medicine examined data from over 416,000 people in 2022.¹ Researchers surveyed participants between 1997 and 2014 and analyzed their mortality data up to 2015. The results showed that pure strength training reduced the risk of death by 14 to 17 percent compared to inactive people, while the combination of endurance and strength training reduced it by 41 to 47 percent. The greatest effect was achieved with one to two strength sessions per week combined with endurance training. Even just one hour of endurance training per week noticeably reduced the risk of death—the additional benefit leveled off at about three hours weekly. The often-recommended 150 to 300 minutes of moderate or 75 to 150 minutes of intense endurance training per week from international health guidelines align well with these findings.

Functional Exercises Efficiently Combine Endurance and Strength

To efficiently combine endurance and strength components, separate training is not necessarily required. Functional exercises are key to strengthening both abilities in one training session. Additionally, functional exercises promote coordination and flexibility, which can reduce the risk of falls and injuries from improper strain in everyday life.

How Long and How Often to Train? My Recommendation as a Trainer

To benefit from interval training, it should last between ten and 30 minutes and be performed at least twice a week.

These Functional Exercises I Recommend as a Trainer

An exercise is functional if it trains movements relevant to everyday life and combines multiple skills.

The following exercises and exercise combinations promote both endurance and strength equally. The exercise combinations can be flexibly combined and exchanged.

• Burpees alternated with slow jogging
• Exercise combinations on the step
• Squat jumps alternated with slow squats
• Mountain climbers alternated with the plank

Burpees Alternated with Slow Jogging

Burpees, with their fluid movement sequence of squats, push-ups, and jumps, train the entire body’s muscles. The rapid movement and resulting high oxygen demand, along with interval execution, promote the cardiovascular system and make it work more efficiently. To integrate the burpee into interval training, it can be combined with slow jogging in place.

Exercise Combinations on the Step

Another way to train strength and endurance together is through exercises on the step. All you need is a step and your body weight. You can perform step-ups, stair climbing, box jumps, or jumping jacks at a fast pace. An interval training consisting of 30 to 60-second intense frequencies and 15 to 30-second active breaks efficiently trains not only the leg muscles but also the cardiovascular system.

Squat Jumps Alternated with Slow Squats

This exercise combination pairs lower-body muscle training with effective cardiovascular training. Start with a 15 to 30-second sequence of squat jumps, followed by a 30-second phase of slow squats. Beginners can start with a phase of 15 seconds of squat jumps and 45 seconds of squats.

Mountain Climbers Alternated with the Plank

Another exercise combination that unites strength and endurance is the plank combined with mountain climbers. Start with mountain climbers for 30 to 45 seconds, followed by a 30 to 60-second plank.

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The Most Important Lever in Strength Training for Longevity

Maintaining muscle is extremely important for healthy aging. In my view, multi-joint exercises are a key factor for this goal: Unlike isolated exercises, many muscles have to work simultaneously.

This leads the body to release more growth hormones like testosterone, which are responsible for muscle building. They also promote regeneration and significantly contribute to muscle protection. Additionally, the metabolism is much more stimulated by the activity of numerous muscles during a single exercise compared to isolated exercises. This can improve insulin sensitivity, contributing to cardiovascular protection.

Moreover, multi-joint exercises, such as squats or deadlifts, train movement patterns transferable to everyday life. The cleaner these are learned and performed, the lower the risk of improper strain, injuries, and falls later on.

Longevity Strength Training with These Exercises

While isolated exercises are not inherently bad, I would prefer multi-joint exercises from a longevity perspective. These include:

• Squats
• Leg press
• Lunges
• Deadlifts
• Hip thrusts
• Bench press
• Rowing
• Pull-ups
• Burpees
• Push-ups

Isolated exercises—strength exercises that target a single muscle or muscle group—can then be a supplement.