Hey Aretas Performance Community,
Last week, we focused on the crucial data points of men’s health—mental health and cancer prevention—as part of our Movember commitment this month. This week, we want to talk about the solution.
We operate by a principle championed by experts in functional longevity: If you could only choose one activity to prioritize for a long, healthy life, it would be exercise, particularly strength and conditioning. It is the ultimate investment, establishing a powerful defense against disease, frailty, and the loss of independence.
At Aretas, we see strength training as the foundation for both elite performance and enduring health. Here is why prioritizing the gym is the single best commitment you can make to your future.
The Performance Data That Matters Most
Your two most valuable physiological assets for long-term health are your muscle mass and your cardiovascular fitness. We can measure and train both.
1. Muscle: The Metabolic Bank Account
Muscle tissue is far more than just a motor for movement; it is your body’s largest and most active metabolic organ.
Insulin Sensitivity: The more muscle you have, the better your body manages blood sugar, lowering your risk of metabolic diseases like Type 2 Diabetes.
Hormonal Resilience: Regular resistance training supports robust testosterone levels and overall endocrine function, vital for men's health and recovery.
Defense Against Frailty: Maintaining muscle mass (Sarcopenia) is crucial for preserving your quality of life, helping you sustain your independence and recover faster from setbacks as you age.
2. VO2 Max: The Longevity Predictor
VO2 Max—your body’s maximum capacity to use oxygen during intense exercise—is widely considered the most powerful physiological predictor of all-cause mortality and longevity. It is the ultimate measure of your body's overall engine size and efficiency.
The Bottom Line: A high level of cardiorespiratory fitness (a high VO2 Max) is a more powerful predictor of a long, healthy life than risk factors like smoking, diabetes, or hypertension. Training for VO2 Max means training for a longer, higher-quality life.
3. Grip Strength: A Simple Biomarker for Longevity
One of the most powerful and non-invasive predictors of overall health and mortality is your grip strength. A strong grip correlates highly with strong bones, better cardiovascular health, and greater functional capacity.
Action Plan: Building Your Health Insurance Policy
You don't need to run a marathon to unlock these health benefits. Here are the most effective actions you can take today to improve your muscular strength, cardiovascular fitness, and functional grip.
1. How to Build Muscle for Longevity
Building muscle requires intentional strategy, not just showing up. To maximize the long-term benefits:
Master Progressive Overload: The goal isn't just to lift weight; it's to force your muscles to adapt. Every 1-3 weeks, find a way to make your workout slightly harder: add weight, perform more reps, or reduce rest time.
Prioritize Protein Intake: Muscle can't grow without the raw materials. Aim for 0.8 to 1.0 gram of protein per pound of body weight daily, especially ensuring you consume 30-40 grams post-workout.
Focus on Compound Lifts: Prioritize movements that recruit the most muscle mass: squats, deadlifts, presses, and rows. These provide the greatest hormonal and metabolic stimulus for growth.
2. How to Improve VO2 Max (Without Running)
VO2 Max is your body's engine size. You can boost it efficiently without logging endless miles on the treadmill:
High-Intensity Resistance Intervals (HIRT): Alternate between a heavy resistance exercise (like kettlebell swings or cleans) and a short rest period for 10-15 minutes. The resistance component drives muscle adaptation while the intensity boosts heart rate.
Sled Work and Carries: Sled pushes, sled drags, and heavy carries provide an intense, full-body cardiovascular challenge that is low-impact on the joints.
Assault Bike / Rower Sprints: Utilize machines that provide proportional resistance (the harder you push, the harder it gets). Max effort sprints on these devices for 20-40 seconds followed by rest is one of the quickest ways to increase VO2 Max.
3. How to Boost Functional Grip Strength
Grip strength is an easy metric to train and is highly correlated with longevity. To improve this vital biomarker:
Farmer's Carries: Walk with heavy dumbbells or kettlebells for distance or time, focusing on maintaining a tight, crushing grip until failure.
Plate Pinches: Hold two smooth weight plates together with your fingertips for time. This targets the muscles responsible for grip endurance.
Towel Pull-ups/Rows: Loop a towel over a pull-up bar or through a weight plate for rows and use the towel instead of the bar, forcing greater forearm activation.
Movember 2025
Our Movember event is your perfect opportunity to put this advice into action. You'll get hands-on experience in the Strength for the Swing circuit and learn new techniques in the Mobility for the Swing clinic.
We are aiming to raise awareness and funds, but most importantly, we want to start this crucial health conversation in a fun, supportive environment.
Aretas Movember: Stronger for Men's Health
Date: Saturday, November 22nd
Time: 11:00 a.m. – 2:00 p.m.
Location: Aretas Performance, Wauwatosa, WI
Goal: To raise funds and open the conversation around men's mental and physical health.
Event Schedule Highlights:
Time | Activity | Description |
11:00 a.m. | Men's Health Talk | Welcome, Movember mission, and a 20-minute talk from confirmed guest speaker Ben Bondow, M.D., of Firefly DPC, focusing on proactive and preventative primary care for men. |
11:30 a.m. | Golf & Performance Clinic | Participants rotate through small, hands-on instructional groups: Swing Mechanics (at the simulator), Strength for the Swing (golf-specific circuit led by Drake), and Mobility for the Swing (hands-on drills led by Mitch). |
12:30 p.m. | Lunch, Connection, & Competitions | A time to eat, chat, mingle, and network with the Aretas community. Enjoy competitions, raffle ticket sales, and light food and refreshments. |
1:30 p.m. | Winner Announcements | Announcing competition and raffle winners! |
RSVP is required for planning and staffing purposes. Securing your spot ensures we have enough space and materials for the clinics and competitions.
You can also donate directly to the Movember cause here: https://us.movember.com/events/view/id/M36W
In Excellence,
The Aretas Performance Team
Need to book with your coach?
Click here to book with Mitch Sadowsky, Head Performance Coach & Golf Fitness Specialist.
Click here to book with Laura Sadowsky, Director of Women’s Performance & Nutrition Coach.
Click here to book with Drake Sutton, Head Performance Coach & Athletic Development Expert.
Click here to book with Jake Paddock, Head Performance Coach.