Bryan Johnson has a simple message: Lift heavy things. The tech founder recently explained on Instagram how strength training can significantly reduce all-cause mortality, backing his claims with compelling scientific data.

The post was captioned, "Lift heavy things," and the slides had X posts from Johnson centering on strength training.

Now it's not a surprise to hear Johnson provide tips. Johnson has been work on anti-aging, particularly Project Blueprint.

"Strength training reduces all-cause mortality & by up to 23%, independent of cardiovascular exercise. Those who lift weights have up to 30% lower inflammation levels on average."

Johnson isn't wrong. According to a study published in the British Journal of Sports Medicine, "Weightlifting and MVPA were associated with lower risk of all-cause and CVD mortality, but not cancer mortality. Adults who met recommended amounts of both types of exercise appeared to gain additional benefit."

But that's not it. Johnson argued that strength training over time helps prevent the loss of muscle. According to the Cleveland Clinic, adults over 30 may lose as much as 8% of their muscle mass each decade. That's why he ended it with a simple message.

"Lift weights and get jacked. After 30, you lose 3-8% of muscle per decade unless you fight it."

But It's Not Just Heavy Lifting Johnson Uses

At 48, Bryan Johnson claims that a rigorous training routine has helped him reverse his age by several years.

In an Instagram video, he shared four tips. According to Johnson:

 "We all want to be hot and jacked, but heavy lifting is not the only thing that matters. In fact, the right combination of training can lower your risk of death by up to 42%." 

1. Remember to exercise - Three strength training sessions and three cardio sessions recommended.
2. Combining mobility, flexibility, and balance helps to keep the body resilient to injuries.
3. Practise time management - Avoid doing high-intensity training 6 hours before bedtime, and low-intensity training 4 hours before bedtime.
4. Be consistent - Create a training habit and stick to it no matter what.

Follow Bodybuilding Bros for all things fitness!

Written by

Ruwa Javed

Edited by

Siddharth Shirwadkar