The Ideal Training Week for Strength, Longevity, and Resilience.
A few weeks ago, our very own Holly shared a powerful Instagram post that sums up what we believe at LIFTED: the best training makes you ready for whatever life throws your way. One question we hear a lot is, “What does an ideal and balanced training week look like?” While there’s no one-size-fits-all plan, we’ve dialed in a proven formula that hits all the essentials—strength, conditioning, recovery, and rest. Here's how we recommend structuring your week to build a strong, resilient body and stay consistent for the long haul.
The best part? We’ll guide you every step of the way.
If you want to move better, feel stronger, and stay active for life, it all comes down to how you train. At LIFTED, we believe that fitness should make you more capable—inside and outside the gym. Here’s our science-backed formula for a well-rounded training week that builds strength, boosts cardiovascular health, and supports recovery so you can thrive long-term.
3 Days of Strength Training
Why it matters:
Strength training isn’t just about muscle—it’s about healthspan. Research shows that maintaining muscle mass and strength is one of the most important predictors of longevity and quality of life. It improves insulin sensitivity, increases bone density, supports hormone balance, and protects against injury and age-related decline.¹
How to do it:
Focus on compound movements—exercises that recruit multiple muscle groups and require full-body coordination. These include:
Squats
Deadlifts
Push presses or bench presses
Rows and pull-ups
You can structure your week with three full-body sessions or rotate through upper/lower/full body splits. The key is progressive overload: challenge your muscles, lift heavy with good form, and aim to get a little stronger each week.
2 Days of Conditioning
High-Intensity Interval Training (1 Day)
Why it matters:
One of the strongest indicators of cardiovascular health is your VO₂ max—the maximum amount of oxygen your body can utilize during exercise. Higher VO₂ max levels are strongly correlated with lower all-cause mortality.²
How to do it:
Push hard, then recover. That’s the HIIT formula. Try intervals on a bike, treadmill sprints, rowing, or bodyweight circuits like burpees and jump squats. Aim for 20–30 minutes total with work-to-rest ratios like 30s on / 90s off.
Low-Intensity Steady State (LISS) or Zone 2 (1 Day)
Why it matters:
Zone 2 cardio improves your aerobic base, enhances fat metabolism, and helps reduce inflammation. It also supports mitochondrial function—crucial for long-term energy production and endurance.³
How to do it:
Stay at a pace where you can hold a conversation without gasping for air (i.e., the “Happy Birthday test”). Try a long walk, easy jog, cycling, or swimming. Stick with it for at least 45–60 minutes.
1 Active Recovery or Play Day
Why it matters:
Movement shouldn’t always be structured. Active recovery enhances blood flow, reduces soreness, and keeps your nervous system balanced. Plus, “play” lowers stress and builds intrinsic motivation to stay active.⁴
How to do it:
This is the day to explore movement. Go paddleboarding, take a yoga class, hike, shoot hoops, or just walk the beach. The East End is your playground—use your fitness to enjoy it.
1 Full Rest Day
Why it matters:
Here’s the truth: you don’t get stronger during workouts—you get stronger when you recover from them. Deep rest helps rebuild muscle tissue, reset your nervous system, and prevent overtraining.⁵ Chronic under-recovery increases the risk of burnout, injury, and stalled progress.
How to do it:
Sleep in. Unplug. Skip the gym without guilt. This is the day your body rebuilds—and it’s just as important as your hardest lift.
Let’s Be Realistic
We know life gets hectic. You might not hit all of these every week—and that’s okay. This template isn’t about perfection; it’s about direction. If you get close most weeks, you’ll see real results: more energy, better strength, enhanced resilience, and a body that shows up for you when it counts.
And remember, we’re here to help you stay on track and customize your training to your goals.
