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Peter Attia Exercise Routines - How He Trains & W

The document discusses Peter Attia's exercise routine and training philosophy. It details the four areas he focuses on: stability training daily, strength training 3 days a week, aerobic efficiency for 3 hours weekly split over 3-4 sessions, and anaerobic performance 2 times weekly. It provides examples of exercises and sets he does for strength and aerobic/anaerobic training.

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Estelle Legros
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2K views1 page

Peter Attia Exercise Routines - How He Trains & W

The document discusses Peter Attia's exercise routine and training philosophy. It details the four areas he focuses on: stability training daily, strength training 3 days a week, aerobic efficiency for 3 hours weekly split over 3-4 sessions, and anaerobic performance 2 times weekly. It provides examples of exercises and sets he does for strength and aerobic/anaerobic training.

Uploaded by

Estelle Legros
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FastLifeHacks.com

Peter Attia

Peter Attia Exercise


Routines – How He Trains
& Why
Last Updated - Nov 23, 2021
2 Comments

Peter is a former time-trial cyclist and endurance


swimmer.

For example, he’s one of small group to have swum the


Catalina Channel in both directions (separate swims).

That’s in the range of a 10-hour swim, if you’re really


giving it some.

The LA Times did a write-up here. Peter stopped training


athletically around 2016 (at ~43 years of age), and now
just exercises for health and well-being.

In this short clip from an interview with Lewis Howes,


Peter explains that extreme levels of exercise he was
doing, as you get into your 40’s, can be detrimental your
overall lifespan.

And how once he realized this, he switched his training


to optimize for longevity, and what it might mean to be a
kick-ass 100-year old:

Why He Stopped His Extreme Ex…


Peter Attia

-00:00

×1 -10s +10s

Specifically Peter’s training focuses on 4 key areas:

1. Stability – training this daily

2. Strength – 3-days/week

3. Aerobic Efficiency – 3 hours a week, split between 3-


4 sessions

4. Anaerobic Performance – 2x per week

Table of Contents [hide]

1 Stability
2 Strength
3 Aerobic Efficiency & Anaerobic Performance
4 Final Words

Stability
Good stability is key to healthy movement, athletic
performance and reducing injury risk.

It comes primarily from our core (lumbopelvic region) and


connects our upper and lower body together.

Allowing them to co-ordinate and transfer load efficiently.


Peter has an upcoming video series which will cover
more details around exercises he uses for improving
stability.

In the interim, if you’re interested, you can check out


content on YouTube around stability exercises.

Peter training using bands (via IG)

Strength
Whilst Peter’s weight-lifting is likely varied, he has written
previously about his obsession with heavy squats and
deadlifts.

Noting that he trains deadlifts with a hex bar rather than


straight bar – to reduce risk of injury.

Two of his favourite squat/deadlift sets are:

1. A thorough warmup of 7-10 sets ascending in weight,


with a main set of 5 sets of 5 reps (5×5), followed by 4
sets of 10 reps (4×10), following by 3 sets of 20
reps(3×20).

2. Ascending sets of 5 reps until failure (i.e. keep


increasing the weight until you can’t get 5 reps), then
dropping down to a “test” weight (Peter gives an
example of using 315lbs on deadlift and 275lbs on
squat) and going to failure.
Then, drop to a second, lighter “test” weight (Peter
gives an example of using 275lbs on deadlift and
225lbs on squat) and go to failure once more.
He notes that failure occurs when form breaks, not
when you fall under the bar.
The goal is increase the reps of those test sets each
week.

Peter is quick to point out that this should NOT be


followed if you don’t know how to squat and deadlift
perfectly.

For an education, he recommends Mark Rippetoe’s book


Starting Strength.

Peter training an isometric deadlift (via IG)

Aerobic Efficiency & Anaerobic


Performance
Training for aerobic efficiency involves exercising at a
medium pace, such that your bodies energy needs can
be provided by the oxygen you’re breathing.

When you exercise so fast that your body doesn’t have


enough oxygen to keep up (and thus switches to its
other 2 methods of energy production), that’s anaerobic
exercise.

For these types of exercise, Peter often uses his Wahoo


Kickr (+ Trainer Road).

Besides training on bikes, Peter also does Tabata or a


boot-camp type workout.

On a bike you’ll tap into both aerobic and anaerobic


capacity by cycling over a distance (aerobic), with
interspersed sprints (anaerobic).

Left – Peter praising the Wahoo Kickr (via IG) | Right –


Peter training aerobic capacity on the bike (via IG)

Final Words
Hopefully the above gives you a window into Peter’s
exercise routines. I’ve also written about Peter’s
supplements and diet:

Peter Attia’s Supplements – What He Takes & Why


Peter Attia’s Diet – What He Eats & Why

If you’ve got any questions or comments, please leave


them below.

Lastly, this seems like a good opportunity to mention


Peter’s subscription service – with which I have zero
affiliation – but am enthusiastic about.

For an annual fee, it gives you access to his detailed


show notes & “Qualys” series, which are short (<10
minute) highlights from the back catalog of podcasts.

This is a great way to support Peter’s continued time


spent on the podcast, as well as make sure you’re
getting all the latest and greatest info.

Posted in:Peter Attia

Posted by John Alexander


Hi, I'm John, a researcher and writer.

With a keen interest in health and


longevity.

Note: not an MD or PhD.

Hope you enjoy the site. If you've


suggestions for content you'd like to see -
let me know.

! All Posts

Join the discussion

2 COMMENTS

Newest !

" Comment search...

Jet Toh #

! 26 days ago

awesome compilation! thanks man !

Reply

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