Longevity training: Not a trend, a long-term fitness goal
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Share “How do I maximize my health? And how do I stay healthy for as long as possible?” These aren't just personal questions anymore—they are the driving force behind a global shift in health awareness known as longevity.
As a company, EGYM is on a mission to reform healthcare, shifting the focus from treating illness toward prevention. Longevity plays a central role in this objective: factors that contribute to a longer, healthier life can have a preventive effect on a variety of diseases. These range from cardiovascular diseases, type 2 diabetes, sarcopenia, and osteoporosis to cancer, depression, and anxiety.
Member expectations are shifting—and not just among aging demographics. Longevity has become a cross-generational fitness goal. Much like an index fund for personal wealth, younger members are now 'investing' in their long-term health. They are arriving at the gym more informed and intentional than ever, seeking proactive habits that will safeguard their physical and mental vitality for decades to come.
To get to the bottom of the questions and myths surrounding longevity, we sat down with Dr. Anne Latz. She is a physician focusing on longevity medicine and modern diagnostics. As a keynote speaker, entrepreneur, podcaster, and author, she shares insights and tips on sustainable health, improved performance, and quality of life with the public.
Which factors influence longevity?
A recent study by the Weizmann Institute of Science found that 50% to 55% of our expected lifespan can be individually influenced. Genetics determine the remaining portion. Realizing that we can exert so much influence over our own lives through everyday decisions and habits puts the sense of personal responsibility into a much larger perspective, boiling down to one question:
What can we do to live longer and healthier?
Dr. Latz’s answer summarizes the influencing factors identified by various studies:
“It helps to look at the pillars of lifestyle medicine: movement, nutrition, sleep, stress management, avoidance of harmful substances (such as alcohol), and social fitness. This foundation must be in place before supplements and ‘biohacking’ come into play.
The most critical levers we can pull for longevity are metabolic health, muscle strength, and cardiovascular performance. Rather than isolated exercises, we need diverse, long-term movement habits that support multiple biological systems at once. This holistic approach doesn't just improve baseline health; as we age, it becomes the primary defense against falls and a vital tool for maintaining bone density.”
Muscle mass and cardiovascular fitness are therefore key elements when it comes to the foundation for longevity. This is also reflected in the particularly important biomarkers* associated with a high life expectancy:
“Among the strongest predictors in the field of movement and training are VO₂max as a marker for cardiovascular health, and grip strength as a marker for muscle strength—along with muscle mass, measured via bioimpedance analysis, for example. There are also several blood values that provide an indication of metabolic health and biological age,” says Dr. Latz. *Biomarkers are indicators used to measure the body’s physiological state.
Strength training as a tool for longevity
Muscle mass as a survival strategy
Muscles are far more than just tissue that keeps us moving. Low muscle mass (lean mass) is associated with a 30% higher risk of all-cause mortality (cf. Journal of Cachexia, Sarcopenia and Muscle (2023/2025)). This is because muscles serve an important function. They act as a metabolic organ: they regulate blood sugar levels and serve as a reservoir for amino acids, which are critical for survival in the event of illness. Maintaining muscle mass as we age is therefore not about vanity, but a strategy to increase quality of life and life expectancy.
The influence and impact of strength training
- Mitochondrial function: Mitochondria are the powerhouses of our cells—their primary task is the production of ATP, the form of energy that powers our bodies. Dr. Latz summarizes the link between muscle building, mitochondria, and longevity:
“Progressive strength training primarily improves mitochondrial quality, promotes repair processes, and indirectly supports autophagy* through cyclical phases of exertion and recovery. Endurance training increases mitochondrial density and oxidative capacity. For longevity, a combination of both stimuli is optimal, as different cellular signaling pathways are activated.” In short: strength training has a positive influence on cellular health and renewal. *Autophagy is the body's self-cleaning process at a cellular level. - Myokines: Myokines are signaling molecules released during strength training that have anti-inflammatory effects. They improve glucose metabolism and can counteract chronic inflammatory processes—a quality that becomes especially important with age in preventing conditions such as osteoarthritis, type 2 diabetes, and cardiovascular diseases.
- Microbiome: Strength training ensures that anti-inflammatory bacteria accumulate in the microbiome—the gut (Smith et al. 2026). This is where about 70–80% of our immune system is located. The effect of strength training here directly contributes to longevity: age-related chronic inflammation—inflammaging—is reduced (Smith et al. 2026), and the intestinal barrier is strengthened, preventing endotoxins from entering the bloodstream (Ticinesi et al. 2022).
- Functional effects: Especially as we age, strength training provides more safety in addition to the factors mentioned above. Increased musculature improves mobility and balance, which can prevent falls and related accidents.
The optimal dose
According to a comprehensive dose-response study (BJSM, 2022) examining 16 studies with nearly 480,000 participants, just 30 to 60 minutes of strength training per week reduces the risk of all-cause mortality, as well as the risk of cardiovascular disease and cancer, by 10% to 20%. However, strength training provides the greatest benefit at about 60–75 minutes per week; interestingly, a higher time investment provides no further advantage.
Important note: While strength training is a very effective measure, it is not enough on its own. The best results are achieved in combination with endurance training in a ratio of about 40:60 (strength to endurance) (Liu et al., 2023; Attia & Gifford, 2023, Gorzelitz et al., 2022).
Longevity on a cellular level
Strength training even acts directly on our DNA. A study of over 4,800 adults (MDPI Biology, 2024) analyzed the link between training and telomere length (the protective caps on chromosomes). Individuals who performed about 90 minutes of strength training per week had telomeres that were about 4 years "younger" than their actual age—another marker of the effect of strength training on longevity.
Training for Longevity with EGYM
Dr. Latz summarizes key parameters for longevity training:
“In addition to intensity and volume, training quality, movement execution, and recovery are part of a good training regimen [...]. Precision load management is critical; it ensures members receive the exact stimulus needed for progress without the risk of burnout. By leveraging digital strength assessments and data-driven tracking, operators can offer a training experience that is both safer and more individualized—removing the guesswork for beginners who often struggle to balance effort with overtraining.”
Training Quality:
These parameters are exactly what training with EGYM can fulfill. On EGYM machines, members work with electronic resistance and an integrated spotter—for maximum control, safe execution, and fully automated settings. In the EGYM Circuit, exercisers follow predefined training programs based on their fitness goals. The programs vary across four phases, using parameters like repetition count and training methods to help even beginners train successfully. The new Longevity Training Program can be used in the EGYM Circuit to complete specified units in sequence.
Furthermore, in EGYM Pro mode—which gives members maximum freedom in designing their workouts—longevity can be defined as a training goal via EGYM Genius AI. Members gain full control over managing their training load and can independently define the Time Under Tension.
The difference summarized: Via Genius, members receive holistic training plans created by the AI based on longevity parameters. When training on machines, such as the EGYM Circuit, the training is predefined by selecting the Longevity Training program.
Motivation:
A key factor that makes EGYM equipment attractive is gamification. Depending on the selected training method, members follow visual cues on the displays, such as moving a digital dot along a curve. This playful approach is incredibly motivating, ensuring members perform their exercises precisely and according to the protocol.
Measurable progress:
The entire EGYM Ecosystem is designed to provide users with controlled, intelligent training that collects data with every repetition and set. Combined with results from bioimpedance analysis, strength, and flexibility measurements from onboarding, members can track their progress and use BioAge to see how their training successes affect their health. This makes progress measurable and longevity visible as a goal.
Learn more about the new Longevity Training Program and Longevity as a EGYM Genius AI training goal—available starting July 2026.
