Living Longer = 5 Exercises!
Did you know that you can reverse muscle loss with only 5 exercises?
Yes, you read that right. 5 exercises can keep your muscles from wasting away and help you maintain the strength you had at 30 well into your 70s.
What’s the Science?
So how does this work? The magic of 10X lies in something called the minimum effective dose. It’s a concept inspired by Doug McGuff, MD, author of the groundbreaking book Body by Science.
Here’s the gist: Instead of spending hours at the gym, you focus on five key exercises that give you the biggest bang for your buck.
Here are the exercises we recommend:
- Leg press
- Lat pulldown
- Chest press
- Cable row
- Shoulder press
And here’s how you do them:
✅ Use 65–70% of your one-rep max (the heaviest weight you can lift once).
✅ Do 1 set of 10–14 reps per exercise.
✅ Each rep takes 5 seconds: 2 seconds pushing or pulling, and 3 seconds on the return.
✅ Move from one machine to the next without resting.
This protocol puts your muscles under just enough strain to stimulate growth, without overworking them. And because it’s so efficient, the whole session takes only 30 minutes, including time to check into the gym and grab your stuff from your locker.
Do this once or twice a week, and you’ll not only reverse muscle loss—you’ll feel stronger, more energized, and more capable than ever.