Jump, lift weights and sprint – Dr Stacy Sims' formula for staying strong into your 90s

Dr. Stacy Sims outlines a direct framework for women to maintain physical independence and metabolic health as they age. The goal is to sustain strength and mobility into your 80s and 90s, with muscle mass preservation serving as a primary indicator of longevity.

Her approach focuses on four specific pillars. First, jump training serves to stress the skeletal system, which helps counteract the bone density loss common during and after menopause. Second, she advocates for heavy resistance training using compound movements like squats and deadlifts to build overall muscle. These sessions should prioritize heavy loads with a specific buffer, leaving two or three repetitions in reserve to ensure proper form and safety.

Third, sprint interval training provides a distinct stimulus for cardiovascular health. Unlike standard high-intensity intervals, true sprint training requires longer recovery periods to allow for maximum effort during each burst. This helps recruit fast-twitch muscle fibers and improves insulin sensitivity.

Finally, nutrition remains a core component. Dr. Sims suggests that active women often need significantly more protein than they realize, recommending roughly 1 gram per pound of body weight daily. By combining these training modalities with adequate nutritional support, women can protect their muscle mass and maintain long-term physical function.