What my weekend exercise schedule looks like
Weekends aren’t for checking out—they’re for checking in with my body.
They’re when I reconnect with the rhythms that matter most: movement, nature, recovery, and consistency. It’s not about grinding harder. It’s about building durability.
Here’s what a typical weekend looks like for me:
Long walks with the dogs
This isn’t just leisure—it’s purposeful Zone 1 aerobic work, with a low heart rate and a long duration.
This kind of effort builds mitochondrial health, improves recovery, and supports metabolic flexibility. It’s also good for the soul, and the dogs like it.
One resistance + power session
This isn’t your classic weightlifting day. I load up a little heavier, but I also train power—fast, intentional movements like kettlebell swings, medicine ball throws, and box step-ups.
Power training matters after 50 because it’s what keeps you from falling, helps you react quickly, and keeps your fast-twitch fibers engaged. You lose power before you lose strength—so train it deliberately.
Sunday long run
Not a race. Not a sufferfest. Just a steady run—sometimes solo, sometimes with friends—usually through the trails of Westchester.
Movement with purpose, surrounded by trees, breath, and time.
Bonus: climbing or tennis
If there’s time and energy, I’ll add something fun and unstructured. Rock climbing or tennis—something that challenges coordination, agility, and keeps the joy in movement alive.
This isn’t elite. This is sustainable.
This is how I train to keep what I’ve built.
To stay strong enough to live well.
To age forward, not backward.
Weekends like this aren’t a break from fitness.
They’re the foundation of healthspan.