💖 The 5 Types of Exercise Every Girl Should Know (Because Future You Is Watching 👀)
Let's be honest...
Most of us think exercise is about one thing:
✨ Looking cute in jeans.
✨ Feeling confident in a swimsuit.
✨ Surviving gym class without wheezing.
Totally fair.
But what if I told you that exercise isn't just about looking amazing...
It's about giving your 80-year-old self the ability to chase her grandkids, travel the world, dance at weddings, and carry groceries without sounding like she's climbing Mount Everest. 😂
That's exactly what Bryan Johnson (the guy who's basically trying to reverse aging) teaches.
Instead of asking:
"What's the BEST workout?"
He asks:
"What combination of workouts helps you stay healthy the longest?"
Turns out...
Your body isn't just one machine.
It's like having five different superpowers—and if you ignore one, the others start throwing a tantrum. 😅
Let's meet the Five Pillars of Exercise!
💪 Pillar #1: Strength Training
Become the main character...with muscles.
No, lifting weights won't magically turn you into the Incredible Hulk.
(Sorry if that was your secret dream. 💚)
Muscle is actually one of the biggest predictors of living a long, healthy life.
Strong muscles help you:
✅ Protect your bones
✅ Support your joints
✅ Improve blood sugar
✅ Build confidence
✅ Carry all eight shopping bags inside in one trip 😎
Bryan recommends:
🏋️ Lift weights about 3 times each week.
Focus on exercises that use lots of muscles together:
Squats
Push-ups
Rows
Lunges
Deadlifts
The secret?
📈 Progressive overload.
That's just a fancy way of saying:
Today:
10 pounds.
Next week:
12 pounds.
Or...
One extra rep.
Tiny improvements become giant results.
🚶♀️ Pillar #2: Easy Cardio (Zone 2)
This is NOT the workout where you're questioning every life decision.
Zone 2 means you're moving...
…but you could still hold a conversation.
Think:
🚶 Walking
🚴 Cycling
🏊 Swimming
🏃 Easy jogging
If you can still gossip with your best friend while exercising...
You're probably doing it right. 😂
Bryan aims for about:
❤️ 150 minutes each week.
One of his favorite habits?
Take a 10-minute walk after eating.
It helps:
🍎 Blood sugar
🍔 Digestion
⚡ Energy
And honestly...
Scrolling TikTok while walking around the block still counts. 😄
🔥 Pillar #3: Hard Cardio
Now it's time to remind your heart that it's still alive.
This is where you're breathing hard...
Talking becomes...
"...I...can't...finish...this...sentence..." 😵
This type of exercise improves something called VO₂ max.
Don't let the weird name scare you.
It simply measures how well your body uses oxygen.
The higher it is...
❤️ the healthier your heart.
Bryan suggests around:
🔥 75 minutes each week.
Ideas:
🏃 Sprint intervals
🚴 Fast cycling
🪢 Battle ropes
🏃♀️ The famous Norwegian 4x4 workout
Hard?
Yes.
Worth it?
Absolutely.
🧘♀️ Pillar #4: Mobility & Flexibility
Translation:
Please stop moving like a rusty shopping cart. 😂
Stretching often gets ignored because...
"It doesn't burn many calories."
But flexibility helps you:
✨ Move better
✨ Prevent injuries
✨ Improve posture
✨ Stay active for decades
Just...
5–10 minutes every day.
Stretch your:
🦵 Hips
🦶 Ankles
💪 Shoulders
🦴 Hamstrings
🧍 Spine
Future You will thank Present You.
⚖️ Pillar #5: Balance
Yes...
Balance.
Not just for gymnasts.
Or flamingos. 🦩
Balance is actually connected to:
🧠 Brain health
⚡ Coordination
🚶 Preventing falls later in life
One simple exercise?
Stand on one leg.
Easy?
Close your eyes.
Suddenly you're discovering muscles you didn't know existed. 😂
Just practice for a minute or two every day.
🌟 Bryan's Weekly Blueprint
Instead of doing only one kind of workout...
Mix them together.
Here's the basic idea:
💪 Strength Training
❤️ Easy Cardio
🔥 Hard Cardio
🧘 Flexibility
⚖️ Balance
His own routine is around 6–8 hours each week, but you don't have to start there.
Even adding one new habit is a huge win.
❤️ It's Not About Looking Perfect
Here's my favorite part.
Bryan says the goal isn't to become the hottest person in the room.
(Although that's a nice bonus. 😏)
The real goal is to build a body that still works when you're 60...
80...
or even 100.
Imagine your future self saying:
"Thanks for taking those walks."
"Thanks for lifting those weights."
"Thanks for stretching."
Because every workout today is basically sending a little love letter to Future You. 💕
So don't stress about finding the "perfect" workout.
Start with one pillar.
Then another.
Keep showing up.
Because consistency beats perfection every single time.
Now go move your body...
Your future self is cheering you on. 🎉💪
