Adults aged 40 and above might not require long hours at the gym to maintain muscle strength, mobility, and overall well-being. Fitness entrepreneur Carl Daikeler from Los Angeles suggests that just 10 minutes of targeted resistance training daily could be sufficient for preserving muscle and functionality.
At 63, Daikeler has spent nearly three decades at the helm of BODi, previously known as Beachbody, and he emphasizes a practical approach to maintaining health without immersing oneself in an intense fitness lifestyle. “Honestly, I don’t really enjoy eating healthy, or working out,” he shared during a recent conference in New York. “I’m just trying to figure out ways to stay fit without completely transforming my life into that of a dedicated health enthusiast, which I don’t think I’ll ever be.”
For those navigating midlife health, Daikeler advocates for what he calls a “minimum effective dose” approach — opting for brief, targeted workouts at home instead of lengthy gym sessions. “Ten minutes a day can help you build and maintain muscle,” he noted.
The federal guidelines suggest that adults engage in muscle-strengthening activities for all major muscle groups at least twice a week, supplemented by regular aerobic exercise. Instead of daily full-body workouts, Daikeler recommends focusing on different muscle groups each day — for instance, chest one day, upper body the next, and then legs — which allows for consistency without the need for prolonged gym visits.
“Ten minutes a day, and you can establish and build and maintain muscle,” he reiterated.
He added that with this consistent routine, individuals would notice improvements in strength and joint responsiveness. This 10-minute method can particularly benefit individuals on GLP-1 medications who seek to maintain muscle mass while navigating weight loss, especially if they feel apprehensive about traditional gyms.
For those aiming for more substantial weight loss, extending daily activities to 20 or 30 minutes, blending strength training with cardiovascular exercises, is advised. Daikeler suggests that rather than fixating solely on cardio or resistance training, a balance of both is essential, as they play different yet complementary roles in fitness.
“Think of your body as a furnace,” Daikeler elaborated. “Muscle is your fuel, like coal, and cardio is how you keep that fuel burning. You need both.”
Establishing a routine that supports long-term comfort and capacity in daily life involves confronting short-term physical discomfort, as Daikeler explains. As people age, the goal for maintaining activity should transition from aesthetic desires to enhancing functional mobility and independence.
Reflecting on a visit to his father in an assisted living facility, Daikeler noticed many residents struggled with basic movements and balance. “A lot of them were using walkers or canes and often hesitated to walk while talking for fear of stumbling,” he recalled.
“This isn’t just about having a six-pack anymore. It’s about being able to navigate life — to walk and converse into my 90s. It’s a matter of maintaining mobility rather than simply pursuing appearances,” he emphasized.
To cultivate healthy physical habits, Daikeler concluded, one must embrace daily discomfort to ensure long-term independence. “If I spend 20 minutes in discomfort, the rest of my day feels great,” he said, stressing the importance of regularly incorporating resistance training, cardio, and flexibility exercises into a daily routine.
