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Ranked by evidence

VO2max and longevity: training to live longer

In large cohort studies, cardiorespiratory fitness (VO2max) is one of the strongest predictors of how long people live: each extra MET of fitness goes with roughly 13% lower all-cause mortality, and the least fit carry far more risk than the most fit. Regular strength training is independently linked to about 10–20% lower mortality. These are observational links, so they show association rather than proof, but the training that raises fitness is well tested. Everything below is ranked by the strength of the evidence for this goal.

For healthy adults. Injury, pain, pregnancy or a medical condition call for a physician or physical therapist first; nothing here is a clinical prescription.

Evidence last reviewed: October 2026

Top priorities

WhatEvidenceWhy it mattersHow
Zone 2 trainingLimited evidencethe aerobic base and most of your weekly minutesModerate continuous cardio raises VO2max, is easy to recover from and is the simplest way to reach 150–300 minutes a week.
High-intensity interval training (HIIT)Strong evidenceraising VO2max efficientlyIntervals such as 4×4 minutes hard give a somewhat larger VO2max gain than continuous training; one or two sessions a week is enough.
Training volume (sets per muscle per week)Strong evidencethe strength side of longevityAbout 30–60 minutes of muscle-strengthening work per week is where cohort studies see the largest drop in mortality; two full-body sessions cover it.

Solid additions

WhatEvidenceWhy it mattersHow
Daily stepsModerate evidencemoving more on every dayMore daily steps are linked to lower mortality, with benefits levelling off around 6,000–10,000 steps depending on age.
Concurrent training (cardio plus weights)Strong evidencefitting cardio and lifting in one weekDoing both costs little or no muscle for most people, and covers both of the fitness markers linked to longer life.

Situational

WhatEvidenceWhy it mattersHow
Sprint interval training (SIT)Strong evidencethe smallest time budgetA few 20–30 s all-out efforts improve VO2max, but they are very uncomfortable and the trials are small.
Sleep for training and recoveryModerate evidencerecovery and long-term healthSeven or more hours supports recovery from training; short sleep is itself linked to worse health outcomes.

Popular for this goal, but the evidence says skip

Our verdict

Aim for 150–300 minutes of cardio a week, mostly easy to moderate plus one or two interval sessions, and two strength sessions of 30–60 minutes in total. Walk on the other days. Fitness and strength are among the strongest markers of a longer life, though the cohort data show association, not proof.

Free base plan: a week for fitness and longevity

Easy cardio2–3 sessions of 30–60 min at a pace where you can still talk in sentences
Intervals1 session: 4×4 min hard (breathing heavily, can say a few words) with 3 min easy between
Strength2 full-body sessions, 30–45 min each, 1–3 sets per exercise, 1–3 reps in reserve
Strength exercisesSquat or leg press, hip hinge (Romanian deadlift or hip thrust), push (push-ups or press), pull (row or pulldown), carry or plank
StepsAbout 7,000–10,000 per day, or more than you do now
ProgressionAdd 5–10 min to easy sessions or one interval every 2–3 weeks; add reps or load on strength work
Schedulee.g. Mon strength, Tue easy, Wed intervals, Thu strength, Sat long easy session; walk daily

This is a starting template, not a prescription. If you are new to exercise, build up the easy cardio for 4–6 weeks before adding intervals. Hard intervals raise heart rate sharply: if you have heart disease, high blood pressure, diabetes, chest pain or dizziness on exertion, or have been inactive and are over about 45, talk to a physician before starting. The mortality figures come from observational studies and describe groups, not a guarantee for any one person.

Full supplement ranking for this goal: Best supplements for endurance · Best supplements for healthy aging

Scientific references