12. Training 101: How to Prepare for the Centenarian Decathlon - Deepstash

12. Training 101: How to Prepare for the Centenarian Decathlon

   - Strength training is like retirement saving - it builds a "reserve" of muscle and bone to protect us as we age.

   - Muscle strength declines 2-3x faster than mass. Power declines even faster. So heavy weights are key.

   - Bone mineral density and muscle mass decline in parallel from our 20s onward. We monitor both.

   - Grip strength predicts mortality as strongly as VO2 max.

   - Eccentric strength protects joints and prevents falls. Controlled lowering of weights trains this.

   - Pulling motions like rows are foundational. Hip hinging properly is crucial for major lifts.

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