The Longevity Strength Protocol
The minimum effective dose
You don't need to be a bodybuilder. Research shows 2-3 sessions per week of compound movements provides most of the longevity benefit.
The essential movements
Tap each movement pattern to learn why it matters for longevity.
This step is interactive — open the Thier app to try it.
Progressive overload is the key
The most important principle: gradually increase the challenge over time. Add weight, reps, or sets in small increments. Your body adapts to what you demand of it.
Fill in the blank
Complete the principle.
This step is interactive — open the Thier app to try it.
Start with bodyweight
If you're new to strength training, start with bodyweight squats, push-ups, and rows. Master form before adding load. Consistency beats intensity for longevity.
Key Takeaway
Do 2-3 sessions per week with compound movements. Progress gradually. Squat, hinge, push, pull, carry — these five patterns are all you need.