Mike Siemens, director of performance science at Canyon Ranch, explains how performance science helps people train for what really matters—from lifting a suitcase to hiking at 90. On this episode of The AGEIST Podcast, he breaks down the importance of VO2 max, zone 2 training, and strength work, particularly for those over 50. Mike offers clear strategies for balancing recovery, building functional strength, and staying consistent. This is an informative episode for anyone who wants to age with power, purpose, and precision.
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Key Moments
“Be an exercise participant, not an exercise perfectionist.”
“VO2 max is your aerobic horsepower—your body’s ability to bring oxygen to your muscles.”
“If you want to age in a healthy way, you’ve got to lift weights. End of story, full stop.”
Connect with Mike Siemens
Join David and Mike at Super Age x Canyon Ranch Longevity8
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Rethinking Fitness for Longevity
Mike Siemens, director of performance science at Canyon Ranch, has a clear message for anyone over 50: You likely can’t train like you did in your 30s—and that’s okay. In this episode, Mike breaks down the most effective approaches to exercise for aging bodies. Forget vague goals or mimicking elite athletes. He’ll help you redefine performance in practical, personal terms.
Why VO2 Max and Zone 2 Matter
Throughout the majority of this episode, Mike focuses on the oft-misunderstood concept of VO2 max. He explains it simply: It’s your aerobic horsepower. The higher your VO2 max, the more efficiently your body can deliver oxygen, which affects everything from immunity to how long you can walk without stopping. He also breaks down zone 2 training, clarifying why it’s not about a single number but a shifting physiological threshold. The takeaway? If you’re not testing regularly and adjusting your intensity, you’re likely undertraining—or overtraining—without realizing it.
Strength Training Is Non-Negotiable
While cardio dominates many conversations, Mike insists strength training is the foundation of aging well. He lays out how to design a realistic, flexible program with just two to three short sessions per week, emphasizing volume and consistency over perfection. His mantra is clear: Don’t skip a session just because you can’t do it all. Anything is better than nothing.
A Science-Backed, Personalized Approach
Mike Siemens encourages a data-driven but deeply individualized strategy. At Canyon Ranch, guests are tested for everything from body composition to joint mechanics, allowing trainers to tailor plans that are both effective and sustainable. For those without access to such facilities, Mike suggests using wearables to monitor recovery, and building habits that fit your actual life, not an idealized version of it.
Tune in to hear more from Mike Siemens on this episode of The AGEIST Podcast or check out the full interview transcript.
The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.
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