My goal with exercise is to build as much muscle as I can—which, at my age, isn’t a tremendous amount—and to maintain above-average cardiovascular fitness for my age. To track my progress, I monitor a few key metrics.

Metrics

I track my weight and body fat percentage. The aim is to maintain my current weight while reducing body fat—an indicator of muscle gain. Weight gain at a steady or declining body fat percentage is also acceptable, but ideally, I’d like to lose the fat in my love handles.

I also monitor VO₂ max and resting heart rate to gauge cardiovascular health. My VO₂ max is currently above average for my age, and my goal is to keep it there. My average resting heart rate is in the low 60s, and I’d like to bring it down into the 50s, which would put me in the “very good” or “trained” category.

Training

To build muscle, I lift weights at the gym. I focus on seven compound movements that target both upper and lower body, and I progressively increase the weight over time. My routine is a simple, modified version of the system outlined in The Progressive Calisthenics Program for Everyone by Steve Rader.

The method is straightforward: Start by finding the heaviest weight you can use to complete a comfortable set of 12 reps. Then, do a second and third set to failure, without exceeding 12 reps. Once you can perform three sets of 12 without reaching failure for two consecutive workouts, you increase the weight by five pounds in your next session.

This approach has allowed me to steadily and sustainably progress. I aim to go to the gym three times per week, though I always make it at least twice.

For cardio I walk, jog or ruck for an hour at a time at least three times a week. Most often I will do some form of slow jogging, aiming to keep myself in zone 2.

Last updated October 27, 2025