Why Cardio Is Key to Living Longer — And How to Fit It Into Your Routine
In Outlive: The Science and Art of Longevity, Peter Attia calls exercise “the single most powerful longevity drug” — and when it comes to preventing age-related decline, cardio is at the top of the prescription list.
Yes, strength training is critical for bone density, muscle mass, and injury prevention — but if you’re only lifting twice a week, you’re leaving a huge piece of the longevity puzzle on the table.
Why Cardio Matters So Much for Longevity
Attia points to VO₂ max — your body’s ability to use oxygen during exercise — as one of the strongest predictors of how long and how well you’ll live. Improving it means better heart health, lower disease risk, and more energy for everyday life.
And the American College of Sports Medicine (ACSM) backs it up:
150–300 minutes/week of moderate-intensity cardio (or 75–150 minutes vigorous)
Strength training at least 2x/week for all major muscle groups
Notice something? Cardio isn’t optional — and doing just 2 strength days a week without consistent heart-rate-elevating work leaves a gap in your longevity strategy.
Kaylie making the board after hitting a PR in MEStrong Challenge.
Why 2x Strength a Week Isn’t Enough
Strength training alone won’t:
Keep your resting heart rate low
Improve cardiovascular endurance for hiking, sports, or just keeping up with kids
Help you recover faster between activities
It’s the combination of strength + cardio that builds a body that’s both powerful and resilient.
If you can’t add more strength sessions? Add in a class, a daily walk, pickleball or your own cardio. There’s a reason we offer the extra classes as part of your membership…cardio is hard to do on your own. So, why not do with your crew?
How to Fit in More Cardio at Studio ME
We’ve got options that make it simple:
Cardio/Rowing Classes — Perfect for building aerobic capacity while being joint-friendly and fun
Weekend Classes — An easy way to sneak in extra movement without rearranging your work week
Rowing Challenge in September — The perfect reason to add in more cardio. Get your meters in, improve your split time, and watch that resting heart rate drop.
Each class gets you closer to the ACSM guidelines, boosts your endurance, and makes those strength sessions even more effective.
The Bottom Line
If longevity is the goal, cardio is non-negotiable. Pair it with strength training, mobility work, and recovery, and you’re stacking the deck for decades of movement freedom.
Don’t settle for the bare minimum. Add a rowing class. Jump into a weekend session. Take on the September Rowing Challenge. Your heart — and your future self — will thank you.