Personal Training For Longevity: London

There’s no single exercise that will enhance longevity in the most meaningful way – instead, strength training, cardio, daily movement, and mobility work are all vital parts of the jigsaw. In an ideal world, aiming for for 2-3 strength sessions, 3-5 hours of cardio weekly, plus daily activity and flexibility work is considered optimal – but most people will have to work up to that.

If you’d like to read a little more about what helps with living a longer, healthier life, you might like to read our blog, “What’s the Best Exercise for Longevity?” for a more in-depth answer.

The truthful answer here to start with is “the number of times you can practically and sustainably fit into your week”. For the maximum positive impact, we’d normally suggest starting with 2-3 sessions. That said, we appreciate time won’t always allow for that – so even starting with 1 session and starting to build some longevity-focused broader life habits is an amazing start.

Everyone’s different – with differing levels of fitness, free time, and other health factors – so most people find it’s incredibly helpful to work with a coach who will help you build a habit and provide the lifestyle advice that supports your longer-term health plans. We’ve taken a deeper-dive into this subject in our blog, “How Often Should I train for Longevity?”

Absolutely. We’d always suggest prioritising whole foods and aiming for a protein intake that helps to retain muscle and bone density – although healthy fats and fibre are also important. Where possible, limiting ultra-processed foods and excessive sugar is usually a good move too.

While there are certainly ‘ideal’ diets for longevity, we also recommend that people look for a way of eating that promotes health but is also sustainable, since restrictive diets are proven to fail more often than work. Your coach will help you with as much nutrition advice as you need.

If you’d like a more in-depth look at what we’d suggest, you can explore our blog: Eating for Longevity: What The Science Says.

Longevity training with Fitness Lab focuses on preserving strength, mobility, and resilience well into the future. We’re careful to balance muscle-building with joint health, aerobic endurance, and recovery – as well as lifestyle tips that will help.

Training for longevity takes a longer-term view of health, including balance, mobility, and flexibility, whereas bodybuilding, strict weight-loss targets, or athletic training may be more focused on shorter-term gains.

No, not at all. We’ll help you start from exactly where you are – progressively improving strength, flexibility, endurance, and a series of other helpful lifestyle factors. Even small, consistent changes make a huge difference. Longevity training is about building sustainable habits, not extreme effort or quick transformations that require existing fitness.

This is a common question – and uncertainty can put people off making a positive change, so we’ve answered it in more detail in our blog: “Do I Need to Be Fit to Start a Longevity Programme?”

Yes, we definitely can. We’ve created a blog called Sleep and Longevity: Why Sleep’s a Key Factor in your Health Goal where we explore the links in a lot more detail.

In short, sleep, nutrition, and exercise are the three key factors in enjoying a longer, healthier life. Your coach will be more than happy to help with some manageable changes in sleep habits and sleep hygiene if you’d like help to make sure you’re getting the most from your hours in bed.