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Apple Watch longevity training: strength plans you run from your wrist

Published November 7, 2026

This page is about training for longevity with an Apple Watch, not how many years the Watch itself lasts. Apple has announced a Longevity tab for its redesigned Health app, whose Health Age can factor in Watch metrics such as VO2 max, resting heart rate, sleep and HRV; strength is the part you log yourself. Run the session in a lifting app on the Watch, log the weight, reps and reps in reserve of every set, and RIRLift saves it to Apple Health as Traditional Strength Training and sets the next weight from what you lifted. Three plans: two gym days, a machine start for lifters over 60, and three short home sessions with dumbbells.

  1. Trap Bar Deadlift Quads, Glutes
  2. Leg Press Quads, Glutes
  3. Incline Dumbbell Press Chest
  4. Lat Pulldown Lats
  5. One-Arm Dumbbell Row Lats, Upper Back
  6. Farmer's Walk Forearms, Traps, Shoulders
  7. Dead Hang Forearms

Legs and hips

Getting up from a chair, climbing stairs and lifting a suitcase are squats, step-ups and hinges. Each one here has a version for the gym and one for home.

Whole lower body, heavy pull

Trap Bar Deadlift

Quads, Glutes

The main lift of the two-day plan: lifting a heavy load from the floor, with the handles at your sides and the back more upright than a straight bar allows.

How to do it

  1. Step inside the trap bar with the handles beside your feet.
  2. Push your hips back, bend your knees, and grip the handles.
  3. Flatten your back, take the slack out, and stand up by pushing the floor away.
  4. Lower under control. Each warm-up set adds weight toward your working sets.

Cues

  • Push the floor away
  • Flat back
  • Slack out before you pull

Common mistakes

  • Yanking the bar off the floor: pull the slack out first.
  • Rounding the back as the weight climbs: hold the ramp until the setup is solid.

Swap for: Barbell Deadlift, Romanian Deadlift, Kettlebell Deadlift

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Quads and glutes, dumbbell squat

Goblet Squat

Quads, Glutes

The home squat. One dumbbell held at the chest, and the same pattern as standing up from a low chair.

How to do it

  1. Hold a dumbbell or kettlebell vertically against your chest.
  2. Sit down between your knees, elbows inside them at the bottom.
  3. Stand up tall.

Cues

  • Elbows nudge the knees out at the bottom.
  • Chest stays up behind the weight.

Common mistakes

  • Letting the weight pull you forward.

Swap for: Bodyweight Squat, Barbell Back Squat

Build a session with Goblet Squat
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Quads and glutes, machine

Leg Press

Quads, Glutes

Heavy leg work with the back supported, which makes it the main leg lift of a machine start.

How to do it

  1. Sit in the machine with your whole back against the pad and your feet hip-width on the platform.
  2. Release the safety handles and bend your knees, bringing the platform toward you under control.
  3. Lower until your knees are bent to about 90 degrees or a little deeper, without your lower back curling off the pad.
  4. Press the platform away until your legs are nearly straight, and repeat.

Cues

  • Lower back stays on the pad
  • Whole foot pushes
  • Stop just short of locking out

Common mistakes

  • Going so deep that your hips roll up off the seat: stop where your back stays flat.
  • Snapping the knees straight at the top: keep a soft bend.

Swap for: 45-Degree Leg Press, Hack Squat, Barbell Back Squat

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Quads and glutes, one leg at a time

Step-Up

Quads, Glutes

Stairs, curbs and getting out of a car are step-ups. A low box to start, a hand on something if you want it. Log one leg's reps.

How to do it

  1. Stand facing the bench with two dumbbells.
  2. Place one whole foot on the bench.
  3. Lean forward a little and push through the top foot to stand up on the bench.
  4. Bring the other foot up only to touch, then lower it back to the floor.
  5. Finish all reps on one leg before switching.

Cues

  • Whole foot on the bench
  • Push through the top heel
  • Lower slowly, do not drop

Common mistakes

  • Pushing off the floor with the back foot: that halves the work. Keep the trailing foot light.
  • Using a bench so high that your knee is far above your hip: you will rock instead of step.

Swap for: Barbell Step-Up

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Hamstrings and glutes, hip hinge

Dumbbell Romanian Deadlift

Hamstrings, Glutes

The hinge for picking things up from the floor, with weights you can start light.

How to do it

  1. Stand hip-width apart with a dumbbell in each hand resting against the front of your thighs, palms facing you.
  2. Push your hips straight back and let your torso fold forward, knees softly bent, the dumbbells brushing your legs.
  3. Lower until the dumbbells pass your knees and you feel a strong stretch in your hamstrings, with your back still flat.
  4. Drive your hips forward to stand back up, squeezing your glutes at the top, and repeat.

Cues

  • Hips back, not down
  • Dumbbells slide down your legs
  • Flat back, chin tucked

Common mistakes

  • Bending the knees into a squat so the dumbbells go lower: the depth comes from the hips, and most people stop just past the knees.
  • Rounding the lower back at the bottom: end the rep where your back stays flat, and lighten the load if that is high.

Swap for: Single-Leg RDL, Dumbbell Good Morning, Kettlebell Deadlift

Build a session with Dumbbell Romanian Deadlift
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Pushing

A press at the gym, a machine for a first year of lifting, and the push-up for home.

Chest, shoulders and triceps, incline press

Incline Dumbbell Press

Chest

The gym press. The incline is easier on the shoulders than a flat bench.

How to do it

  1. Set the backrest to about 30 to 45 degrees and sit with the dumbbells on your thighs.
  2. Lean back and bring the weights to the outside of your shoulders as your back meets the pad.
  3. Squeeze your shoulder blades back and keep your hips on the seat.
  4. Press up and slightly in until your arms are straight over your upper chest.
  5. Lower under control until your elbows are just below the bench line.

Cues

  • Low incline, not a shoulder press
  • Wrists stacked over elbows
  • Touch the stretch, then press

Common mistakes

  • Setting the bench steeper than about 45 degrees: the front delts take over. Drop it a notch if you mostly feel your shoulders.
  • Lifting your hips off the seat to finish a rep: that turns it back into a flat press.

Swap for: Single-Arm Incline Dumbbell Press, Incline Dumbbell Squeeze Press, Incline Barbell Bench Press

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Chest, shoulders and triceps, seated machine

Machine Chest Press

Chest

A press with the path set by the machine and the load set by a pin, for the first months of lifting.

How to do it

  1. Raise or lower the seat until the handles line up with the middle of your chest, then sit with your back on the pad.
  2. Take the handles with straight wrists and your shoulder blades pressed back.
  3. Push forward until your arms are nearly straight.
  4. Return slowly until your hands are level with your chest, then press again.

Cues

  • Handles at mid-chest
  • Back stays on the pad
  • Slow on the way back

Common mistakes

  • Seat too high, so your shoulders take over: lower it until the handles meet your mid-chest.
  • Stopping the handles short of your chest: let them come all the way back each rep.

Swap for: Flat Dumbbell Press, Incline Push-Up, Dumbbell Floor Press

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Chest, shoulders and triceps, bodyweight

Push-Up

Chest

The home press. Hands on a bench or counter until 10 from the floor is in reach.

How to do it

  1. Set your hands slightly wider than your shoulders with your body straight from head to heels.
  2. Lower until your chest nearly touches the floor, elbows at about 45 degrees.
  3. Press back up to straight arms.

Cues

  • One straight line
  • Elbows angled back

Common mistakes

  • Flaring the elbows straight out: tuck them toward your ribs.

Swap for: Kneeling Push-Up, Incline Push-Up, Push-Up Plus

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Shoulders and triceps, seated press

Dumbbell Shoulder Press

Shoulders

Overhead strength for reaching a high shelf, seated so the back stays on the pad.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.

Swap for: Machine Shoulder Press, Arnold Press, Landmine Press

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Pulling

Rows and pulldowns for the upper back and posture.

Lats and upper back, cable pulldown

Lat Pulldown

Lats

Builds the pulling strength a hang and a pull-up need, with a pin that sets the load in seconds.

How to do it

  1. Set the thigh pad so your legs are locked under it, then stand up and take the bar a little wider than your shoulders, palms forward.
  2. Sit down with your arms fully stretched overhead and lean back only slightly.
  3. Pull the bar to your upper chest by driving your elbows down toward your hips.
  4. Let the bar rise until your arms are straight and your shoulders lift toward your ears, then pull again.

Cues

  • Elbows to your back pockets
  • Bar to the top of the chest
  • Let the stack lift you at the top

Common mistakes

  • Leaning far back and rowing the bar to your stomach: stay nearly upright so it remains a vertical pull.
  • Stopping with the arms still bent at the top: the stretch overhead is half of what makes the pulldown work.

Swap for: Pull-Up, Neutral-Grip Lat Pulldown, Single-Arm Lat Pulldown

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Upper back and lats, cable row

Seated Cable Row

Upper Back, Lats

A supported row on the stack for the machine plan.

How to do it

  1. Sit at the cable row with your feet on the platform and knees slightly bent, holding a close-grip handle with your arms straight.
  2. Sit tall with your chest up and let the cable pull your shoulder blades forward a little.
  3. Row the handle to your lower ribs, driving your elbows back past your torso.
  4. Return it under control until your arms are straight and your shoulders reach forward, then repeat.

Cues

  • Sit tall, no rocking
  • Handle to the belly button
  • Shoulders reach at the front

Common mistakes

  • Rocking back and forth to move the stack: your torso should stay close to upright throughout.
  • Shrugging the handle up toward your neck: pull your shoulders down before the elbows bend.

Swap for: Chest-Supported Row, Single-Arm Cable Row, Barbell Row

Build a session with Seated Cable Row
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Upper back and lats, one arm

One-Arm Dumbbell Row

Lats, Upper Back

Hand on a bench or chair, so it works at the gym and at home. Log one arm's reps.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Grip and carry

A heavy carry and a hang for grip. The carry is logged as seconds walked, with the weight in one hand as the load; the hang is timed on the Watch.

Grip, trunk and legs, loaded carry

Farmer's Walk

Forearms, Traps, Shoulders

Carrying heavy bags is a carry. Log the weight of one dumbbell as the load and the seconds you walked as the reps.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Grip and shoulders, timed hang

Dead Hang

Forearms

A timed hang from a bar. Tap Start hold on the Watch and it counts the seconds.

How to do it

  1. Grip a pull-up bar overhand with your hands about shoulder width.
  2. Lift your feet and let your body hang with straight arms.
  3. Breathe slowly and let your shoulders rise toward your ears, then step down.

Cues

  • Relaxed, straight arms
  • Slow breathing

Common mistakes

  • Swinging or kicking: hang still so the stretch reaches the lats.

Swap for: Straight-Arm Pulldown, Pull-Up, Arm Circles

Build a session with Dead Hang
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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Two 45-minute gym days a week

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~35 min
  • EquipmentTrap Bar, Dumbbells, Incline Bench, Lat Pulldown +2

You have a gym membership and two slots a week, and want strength, muscle and grip from the least time.

Two full-body days alternate: a heavy pull, a press, a pulldown and a carry; then a leg press, a row, an overhead press and a hang. 12 working sets each, with long rests on the heaviest lifts.

Day A: Pull and press
ExerciseSets × repsRIRRest
Trap Bar Deadlift2 warm-up sets first 3 × 5–8 2 3 min
Incline Dumbbell Press 3 × 8–12 2 2 min
Lat Pulldown 3 × 8–12 2 90 s
Farmer's WalkSeconds of walking. 3 × 30–45 2 90 s

Open Day A: Pull and press in the session builder

Day B: Legs and row
ExerciseSets × repsRIRRest
Leg Press 3 × 10–15 2 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 90 s
Dumbbell Shoulder Press 3 × 8–12 2 90 s
Dead Hang 3 × 20–60 s 2 90 s

Open Day B: Legs and row in the session builder

How to run it
Import it, save it, and switch to it in My Programs; only the active program's routines reach the Watch. Run A and B once each a week, with at least two days between. Warm up the trap bar pull with two lighter sets before the working sets.
How to progress
Double progression, judged on your weakest set. Trap bar at 205 lb with a target of 7: you log 8, 7, 7, the weakest set hit 7, so the bar stays at 205 lb and the target is 8. Log 8, 8, 8 and every set is at the top of 5 to 8, so the next session opens at 210 lb for 5. If a lift goes three sessions without a new rep, the recap offers a week about 10% lighter; you choose.
Open in the session builder

Session 2

Starting at 60 or older, machines first

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentLeg Press, Chest Press, Cable Row, Dumbbells +1

You are new to lifting, or back after years off, and want a start built mostly on machines, where the path is guided and a pin sets the load.

One session, twice a week: leg press, chest press, row, a low step-up and a carry. Two sets each with three reps left, 10 to 15 reps, about 25 minutes.

Machine day
ExerciseSets × repsRIRRest
Leg Press 2 × 10–15 3 2 min
Machine Chest Press 2 × 10–15 3 90 s
Seated Cable Row 2 × 10–15 3 90 s
Step-UpPer leg. Low step. 2 × 8–12 3 90 s
Farmer's WalkSeconds of walking. 2 × 20–30 3 90 s
How to run it
Twice a week with at least two days between. Set Pace to Steady in RIRLift for smaller, surer steps. After three weeks or more off, the app offers an easier week to ease back in.
How to progress
Machine stacks move in 10 lb steps. Chest press at 50 lb with a target of 12: you log 13, 12, the weakest set hit 12, so the stack stays at 50 lb and the target is 13. When both sets reach 15, the next session opens at 60 lb for 10.
Open in the session builder

Session 3

Home, adjustable dumbbells, three 30-minute days

Open in the session builder
  • Workouts3× a week
  • Working sets42 a week
  • Per workout~30 min
  • EquipmentDumbbells

You train at home with adjustable dumbbells and would rather do three short sessions than two long ones.

One session repeated three times a week: a squat, a push-up, a row, a hinge and a carry. 14 working sets, short rests, done in about 30 minutes.

Home day
ExerciseSets × repsRIRRest
Goblet Squat 3 × 8–15 2 90 s
Push-Up 3 × 6–15 2 75 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 1 min
Dumbbell Romanian Deadlift 3 × 8–12 2 90 s
Farmer's WalkSeconds of walking. 2 × 30–45 2 1 min
How to run it
Three days a week with a day between. Keep the dumbbells by the spot you train; the session runs on the Watch, so the phone can stay elsewhere.
How to progress
Goblet squat with 35 lb, 8 to 15: 15, 15, 15 is the top of the range on every set, so the next session opens at 40 lb for 8. Dumbbells move in 5 lb steps.
Open in the session builder

Make it fit you

Questions

What is the Longevity tab on Apple Watch?

Apple announced it in September 2026 for the redesigned Health app, starting in U.S. English. Its Health Age shows how Apple Watch metrics such as VO2 max, resting heart rate, sleep and HRV, plus A1c and LDL if you add lab results, compare with your actual age, and it requires Apple Watch.

Does strength training count toward Health Age?

The Watch metrics Apple names for Health Age are VO2 max, resting heart rate, sleep and HRV; lifting is not among them. A RIRLift session is saved to Apple Health as Traditional Strength Training with heart rate, alongside everything else in Health.

How many days a week do I need?

The plans here use two or three. Two full-body gym days cover every major muscle; three short home sessions do the same in less time per day.

Is it free?

Logging, the rest timer, swaps and the next weight on the Watch are free on iPhone and Apple Watch.

Sources