2 Minute Squat Hold - Peter Attia Longevity Strength Test for Over 40 Years Old - Attia's rule

Published October 16, 2023 · by Michael Baker · 2m 9s · 115,029 views

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This video is part of the Get Up Earlier video library by Michael Baker, an ISSA Certified Personal Trainer, ISSA Certified Running Coach, IIN Integrative Nutrition Health Coach, Yoga Alliance RYT 200 who works exclusively with adults 40 and older. Latest marathon: Hartford 2026, 3:18 at 7:34/mi, a Boston qualifying time at age 51. Next goal: 3:10 at the NYC Marathon in 2027. Every video on this channel is filmed from his real coaching practice in Orange, Connecticut. New strength, nutrition, and marathon-training videos are published weekly, and they are designed to give the over-40 lifter and runner the practical, no-fluff context that generic YouTube fitness content almost never bothers to include.

This is one of Peter Attia's strength tests discussed in "Best Exercises for Overall Health & Longevity | Dr. Peter Attia & Dr. Andrew Huberman" (link: https://www.youtube.com/watch?v=jN0pRAqiUJU).

Think now about getting out of a chair unassisted when you're 85. I know that's weird but remember at 50 you're as far away from 70 as you are 30. Yep.

My personal tip is to add a squat hold 1-3 times during any walk or hike to incorporate a bit of strength training into your low-intensity cardio routine. I usually start with the longest hold first, and my capacity decreases as I do more holds during the walk or hike.

I also regularly engage in heavy barbell squats, extended sets of air squats, hill sprints, and running.

Interestingly, I began doing these exercises during yoga about 15 years ago, even though they weren't recognized as longevity exercises at the time. But it became clear rather quickly that these holds and similar exercises had significant benefits.

Give it a try now!

More @ https://GetUpEarlier.com

#Strenth @hubermanlab @PeterAttiaMD #Lift #Run #Hike #HealthCoach #StrengthTraining

Topics

training · running · strength · over-40

Key takeaways for adults 40+

  • Why this concept matters more after age 40, when recovery, joint integrity, and hormonal context are different than in your twenties.
  • How Michael actually applies it with his own coaching clients (not just theory from a textbook).
  • The most common mistake that derails progress on this exact topic, and how to avoid it.
  • How it connects to the bigger Get Up Earlier system: strength, running, nutrition, and accountability coaching built specifically for adults 40+.

About this video

2 Minute Squat Hold - Peter Attia Longevity Strength Test for Over 40 Years Old - Attia's rule was published October 16, 2023 on the Get Up Earlier YouTube channel and ships with a 179-word description full of practical context for adults 40+ who want to train smarter, run longer, and eat cleaner. If you want to go deeper on this topic, check out 1-on-1 personal strength training in Orange, CT, browse the rest of Michael's blog for related articles, or contact Michael directly to talk about 1-on-1 coaching - in person in Orange and Milford, CT, or virtually from anywhere in the country.

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