Dr. Peter Attia is well-known and loved in the fitness community, offering science-backed advice on sleep, nutrition, and training. In a recent YouTube video, Dr. Peter Attia revealed the top ten exercises he would use for a lifetime.
Having amassed a large following on social media, Dr. Peter Attia is a go-to source for information on improving sleep quality, gut health, and dieting. Having collaborated with other medical experts such as Dr. Rhonda Patrick and Andrew Huberman, Dr. Peter Attia has a vast understanding of all things fitness and health-related.
As for staying healthy, Dr. Peter Attia is a big proponent of having a consistent training routine. In the past, he has shared how he promotes longevity with his sleep, supplement, and workout regimen. As of late, Dr. Peter Attia shared in a recent YouTube video, the ten exercises he would keep in his routine permanently.
Dr. Peter Attia’s Top Ten Exercises
Find Dr. Attia’s list of exercises below, where he detailed why he chose each one:
- Biking
- Ruck/Swim
- Belt Squat
- Rear Foot Elevated Split Squat w/ Dumbbells or Kettlebells
- Dumbbell Bench Press
- Three-Grip Pull-Up
- Overhead Triceps Extensions
- Hanging Leg Raise
- Farmer’s Carry
- Seated Calf Raise
1. Biking
To get started, Dr. Peter Attia chose biking because it allows him to get his zone two cardio.
“The bicycle. Yeah [a roadbike],” said Attia. “It’s where I do my zone two and my Vo2 max. I’m going to get my full suite there.”
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2. Ruck/Swim
Moving into his second choice, Dr. Attia threw in a bonus exercise including rucking and swimming together since both are endurance-heavy activities.
“I mean for now, I’m going to throw in ruck and swim but I’m going to reserve the right to come back and say because that only leaves me seven in the gym.”
“It’s [rucking] just so beautiful to be out there carrying weight around, it’s also the most social thing that I do. I love when my patients come into Austin and I can go for a ruck with them.”
“It’s great to be loaded without over-pounding the joints. It’s also great training for other activities I do like hunting where you’re walking around and it’s challenging and you have a pack on your back with a lot of weight in it.”
As for swimming, Dr. Peter Attia emphasizes how easy it is to get zone two cardio in the pool.
“It’s something that’s always been near and dear to my heart with my background and I also think it’s a great sport for life [swimming].
So, it also is something you can really do well at multiple intensities. So you can really do easy easy peesy zone two and you can do the most crushing soul-burning intervals.”
3. Belt Squat
Next, he picks a belt squat which keeps the weight off the spine without compromising how much he can lift.
“Belt squat. Very recently in the last four months got this belt squat machine. I have to say it is the greatest hip-hinging device ever. It’s really nice because it’s just you’re not actually loading the spine at all. So I’m able to load my body with as much weight as I would of ever been able to tolerate in a back squat or deadlift without any of the axial loading.”
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4. Rear Foot Elevated Split Squat w/ Dumbbells or Kettlebells
To tax his lower body, Dr. Peter Attia picked a rear foot elevated split squat with dumbbells or kettlebells.
“It might be a rear foot elevated split squat with dumbbells or kettlebells,” said Attia.
“The advantage of those is obviously legendary across the board. Also, you want some axial loading. You still need to be able to do that.”
5. Dumbbell Bench Press
As for targeting the chest, Dr. Peter Attia picked the staple dumbbell bench press.
“I’d pick a dumbbell press. Yep, a dumbbell bench press.”
6. Three-Grip Pull-Up
For back development, Dr. Peter Attia selected pull-ups with three different grips.
“Three-grip pull-up.”
7. Overhead Triceps Extensions
To get a good pump in the arms, he selected overhead tricep extensions.
“I would probably also do a triceps extension. An overhead triceps extension.”
8. Hanging Leg Raise
With the next exercise, Dr. Peter Attia favored hanging leg raises for ab development.
“Hanging leg raise,” said Dr. Attia.
“I’m going arms in and then I’m going to do all three sides right, that counts as one movement. Don’t even try to tell me that doesn’t.”
9. Farmer’s Carry
Dr. Peter Attia keeps it simple when picking the farmer’s carry, sharing that he likes getting in a unilateral exercise.
“This is going to be a dumb one for most people but I’d probably do a farmer’s carry,” states Attia.
“For me, it’s probably one of the best grip exercises as well and I like that and I appreciate getting the unilateral for free.”
10. Seated Calf Raise
Finally, Dr. Peter Attia wraps up his list with the seated calf raise that targets the soleus and Achilles.
“Seated calf raise for soleus. First of all, contrary to popular belief, a seated calf raise still does hit the gastroc so you are strengthening the Achilles as well. And maybe I would change that to a standing but I think the seated you can load so heavy.”
Dr. Peter Attia isn’t the only popular name in fitness to name their top exercises. Reigning five-time Classic Physique Olympia Chris Bumstead has hopped on board offering his selections as well as nutritionist Stan Efferding and Men’s Open Bodybuilding star Nick Walker.
Given Dr. Peter Attia’s attention to detail and knowledge of longevity and health, hearing about his exercise selections could be useful to anyone with similar health goals. From endurance training to weightlifting, his list boasts a diverse range of movements.
Watch the full video below:
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I do not see exercise for stomach muscles. Stomach muscles are essential for balance, protection of your back. I would add at least planks to this list.