By Kenneth Bonett
~ 6 to 8 minute read
At a dinner recently, during the conversation, a close friend asked me, “For the typical 9-to-5 worker, how do I start an exercise routine?”
It’s a great question. With everything life throws our way—family responsibilities, work, hobbies, and countless other interests—how can we fit exercise into a busy schedule? What’s the most specific, actionable, and tactical approach to building a routine that prioritizes longevity?
If you’ve never had an exercise routine, find stepping into a gym intimidating, or struggle to make time for fitness, this guide is for you. It’s here to provide clear, practical advice—starting from scratch.
An optimal exercise routine balances cardiovascular training, strength training, and mobility work. For a deeper dive into how to optimize these elements, check out My Science-Based Exercise Protocol for Longevity.
Excluding active hobbies like tennis, golf, or other activities that require movement, the first question to ask yourself is:
“What is the maximum allotted time each week I’m willing to dedicate solely to exercising for longevity?”
For instance, I’ve allotted a minimum of 7 hours per week to this process.
Going from there, one needs to evaluate their current performance:
For instance, someone who has trained for marathons their entire life and maintains an elite VO2 max comparable to Lance Armstrong at his peak, but has never incorporated strength training, would likely benefit immensely from prioritizing strength training over cardio at this point.
On the other hand, someone who is an Olympic-level weightlifter or a multiple-time Mr. Olympia champion—packing muscle on every square inch of their body—might find themselves winded just chasing after their dog. In terms of longevity, they would greatly benefit from integrating more cardio into their exercise routine.
Personally, I’ve focused more on strength training than cardio in the past, so these days, I intentionally prioritize cardio. For example, I aim to balance both in my daily routine, but if life gets busy and I miss a day or two of the protocol, I’m more concerned about missing a cardio day than a strength training day.
While both cardiovascular and strength training exercises are critical for long-term health, optimizing them together can sometimes feel like a balancing act. Research suggests that cardiovascular training improves aerobic capacity and circulation, which supports endurance and aids in recovery between sets during strength workouts. For example, having a solid cardiovascular foundation may help reduce overall fatigue during high-repetition or circuit-based strength training.
Conversely, focusing solely on strength training without incorporating aerobic exercise may limit cardiovascular adaptations, leading to reduced endurance and stamina. Strength training, while essential for building muscle and improving metabolic health, primarily relies on anaerobic energy systems and does not offer the same benefits to heart and lung efficiency as cardio.
By integrating both forms of exercise, you maximize health benefits. Strength training improves bone density, muscle mass, and metabolic function, while cardio enhances heart health, lung capacity, and overall endurance. Together, they create a synergistic effect, improving fitness across multiple domains—like a rising tide lifting all boats.
Back to starting from scratch: If you’ve never exercised before and are truly starting from square one, split your time evenly between cardio and strength training.
Let’s use this example: You’ve decided to dedicate a maximum of 5 hours per week to your longevity protocol, and you’re starting from scratch, aiming for the most balanced routine possible.
Cardiovascular Training
For cardiovascular training, this means dedicating 2.5 hours per week. Elite endurance runners structure their cardiovascular training with 80% in Zone 2 (low-intensity) and 20% in Zone 5 (VO2 max or high-intensity) efforts.
This breaks down to:
- 2 hours of Zone 2 training
- 30 minutes of Zone 5 training
You can divide this into four 30-minute sessions or two 1-hour sessions for Zone 2. For Zone 2 cardio, I found it most effective when starting out to walk on an incline treadmill at a speed of 3, with the incline set as high as possible, following the MAF (Maximum Aerobic Function) method. This method involves keeping your heart rate below 180 minus your age. If my heart rate exceeded this threshold, I would lower the incline until it returned to the target range. For a more in-depth analysis, refer to the full protocol.
For Zone 5 training/ VO2 max training, the Norwegian 4×4 method involves 4 minutes of all-out effort at the highest pace you can sustain, followed by 3 minutes of walking, repeated 4 times. In total, this workout takes about 28 minutes. If you’re just starting from scratch, focus on Zone 2 training exclusively for the first few weeks to build a solid foundation. Once you’ve built up your endurance, aim to incorporate the Norwegian 4×4 once a week. If completing all four sets feels overwhelming at first, start with as many sets as you can manage, take note of your progress, and push to complete more over time.
In this example, this would form the individual’s weekly cardiovascular training routine.
Strength Training
To build a well-rounded strength training routine, it’s important to target all major muscle groups: chest, back, shoulders, triceps, biceps, quads, hamstrings, glutes, and calves (including both the front, tibialis anterior, and the back, soleus and gastrocnemius).
There are different approaches to strength training, from full-body workouts to targeting specific muscle groups. Personally, I’ve always abided by the classic “bro split,” which divides workouts into: chest, triceps, and shoulders (push); back and biceps (pull); and legs.
If we continue with the scenario of a maximum of 5 hours per week allocated for specifically exercising for longevity, and splitting it equally between strength and cardio, 2.5 hours of strength training would amount to about 3 days a week, with each workout lasting 45–50 minutes.
Start with light weights and aim for 2-3 sets for each muscle group. Target 8-12 reps per set and progressively overload as your body adapts and gets stronger. Track your progress by noting the exercises and the weights you used to monitor improvements over time.
For example, if you perform dumbbell bent-over rows with a certain weight and rep range, track your progress each time. Notice how your ability to increase the weight improves week to week, especially in the beginning. As you become more advanced, refer to the protocol to continue making gains and break through plateaus more effectively.
Mobility Training
In the future, I plan to write more about how to progress with mobility from scratch. But in general, since mobility = strength × flexibility, I’ve fully incorporated mobility training into my strength routine at this stage in my life. On each strength training day, I prioritize mobility work. If you feel you’re not flexible, start with bodyweight exercises. Try touching your toes or performing a deep ATG split squat on a highly elevated surface. In this position, your front leg’s calf and hamstring should touch each other, your back leg should remain straight, and your upper body should stay upright. Incorporate a pancake stretch and focus on feeling the stretch in your adductors and hamstrings. The key is to become more comfortable moving your body through its full range of motion during every exercise.
Discipline, Consistency, and Progressive Overload
Discipline and consistency are the foundation of all of this. When you start, the hardest part is staying consistent. But if you do, you’ll be set. One of the most important principles of training is progressive overload. As your body adapts to the stress it’s under, you’re able to train harder and for longer periods. This excerpt is from my article The Most Important Idea I Have Ever Learned:
“But nothing comes easy. Nobody is going to do the work for you.
Do you want to become more mindful? Discipline and consistency.
Do you want to increase your VO2 max? Discipline and consistency.
Do you want to become stronger? Discipline and consistency.
Do you want to become a better writer? Discipline and consistency.
Do you want to become a great doctor? Discipline and consistency.
With these two traits, you may wake up one day and be Batman.
Just like compounding interest, small, consistent efforts can lead to exponential growth over time. The little things you do every day add up, creating a momentum that transforms your life. Remember, you can’t get anywhere from the past or the future; one is gone and one is just a concept. You can only make progress in the present moment. Embrace this moment as the only time that truly exists. Each mindful breath, each act of kindness, each step forward is an investment in your future self, creating a ripple effect that transforms not only your life but the lives of those around you. Recognize that the present moment is a powerful catalyst for change; it holds the potential to reshape your entire existence.”
I hope this helps, and if you have any questions, feel free to reach out. Have a great week!
