There comes a point in every man’s life where health is no longer about chasing muscle mass or breaking personal records. It’s about extending the lease on life with grace, strength, and stamina. And if there’s one number that silently predicts how long and how well you’ll live, it’s not your bench press max — it’s your VO2 max.
VO2 max is the measure of how much oxygen your body can utilize during peak exercise. Think of it as your body’s engine efficiency rating. The higher the number, the more capable your heart, lungs, and muscles are at extracting and using oxygen — and the longer you can live a life that feels vigorous instead of sluggish. Multiple studies show VO2 max is one of the most powerful predictors of longevity, on par with blood pressure and smoking status 【1】.
What is a “good” VO2 Max for men over 40?
VO2 max is measured in milliliters of oxygen per kilogram of bodyweight per minute (ml/kg/min). The average man sees a decline of about 10% per decade after the age of 30 【3】. But “average” isn’t the bar you want to aim for — because average men in their 50s are already wrestling with fatigue, abdominal fat, and creeping metabolic syndrome.
Here are reference ranges for men, based on the American College of Sports Medicine norms 【4】:
40s: Poor: <32 ml/kg/min | Average: 38–45 ml/kg/min | Excellent: >52 ml/kg/min
50s: Poor: <30 ml/kg/min | Average: 35–42 ml/kg/min | Excellent: >48 ml/kg/min
60s: Poor: <26 ml/kg/min | Average: 31–38 ml/kg/min | Excellent: >44 ml/kg/min
A VO2 max above 50 in your late 40s or early 50s is already outstanding, putting you in the athletic elite for your age. Hitting above 45 in your 60s is rarified air — and it almost guarantees you’ll look and feel a decade younger than your peers.
Why VO2 Max matters for longevity
It’s not just about outlasting the guys at the weekend 10k. Studies from the Cooper Center Longitudinal Study and others consistently show that men with higher VO2 max live significantly longer, regardless of weight, cholesterol, or even genetics 【5】【6】.
PS: check out Bryan Johnsons featured in a post about HRV here.
High cardiorespiratory fitness lowers the risk of cardiovascular disease, type 2 diabetes, and dementia. Men in the top quartile of VO2 max scores cut their all-cause mortality risk in half compared to those in the bottom quartile 【2】.
How to improve VO2 Max in midlife
The good news is that VO2 max is malleable. Even men in their 60s can bump their numbers significantly with the right training 【8】. But it takes more than steady-state jogging.
Interval Training: High-intensity interval training (HIIT) — short bursts of near-maximal effort followed by recovery — is the most potent way to improve VO2 max 【9】. For example, 4×4 intervals (four minutes hard, four minutes easy, repeated four times) twice a week can increase VO2 max by 10–15% in older men.
Aerobic Base: Don’t neglect the “long, slow distance.” Moderate-intensity cardio, like a 60-minute bike ride or brisk hike, builds mitochondrial density and complements the intensity days.
Strength Training: Resistance training won’t directly raise VO2 max much, but it preserves lean tissue, keeps metabolism high, and enables you to push harder during cardio. Think of it as building the chassis around your engine.
Recovery: Sleep, protein intake, and active recovery days keep cortisol in check and allow adaptations to stick. Men in midlife recover slower than in their 20s — but that makes recovery even more vital.
Lifestyle: Quit smoking, manage weight, and stay metabolically flexible. Even modest improvements in diet (less ultra-processed food, more whole foods, omega-3s, and polyphenols) amplify the VO2 max gains you get from training 【10】.
What it takes to become outstanding
Reaching an “outstanding” VO2 max for your age is less about genetic lottery and more about relentless consistency. The formula is simple but not easy: train 5–6 days a week with a mix of HIIT, aerobic endurance, and strength training. Monitor intensity with heart rate zones or wearable VO2 estimators (Garmin, Polar, WHOOP). Periodize training: cycle through base-building phases, intensity blocks, and deload weeks. Live like your longevity depends on it — because it does.
Implications for longevity
In longevity circles, VO2 max is now discussed alongside HRV (heart rate variability) and muscle mass as the “big three” of biological resilience. Peter Attia, one of the foremost voices in longevity medicine, calls VO2 max one of the most actionable levers for extending healthspan.
Think of VO2 max as your insurance policy: the higher it is, the longer you’ll likely keep skiing with your kids, carrying groceries without strain, and avoiding the slow decline that robs so many men of vitality after midlife. And unlike many biomarkers, you can train this one directly.
References Table
| Ref | Source |
|---|---|
| 【1】 | Laukkanen JA, et al. Cardiorespiratory fitness and risk of sudden cardiac death. JAMA. 2016. |
| 【2】 | Ross R, et al. Importance of assessing cardiorespiratory fitness. Circulation. 2019. |
| 【3】 | Fleg JL, et al. Accelerated longitudinal decline of aerobic capacity in healthy older adults. Circulation. 2005. |
| 【4】 | American College of Sports Medicine (ACSM). ACSM’s Guidelines for Exercise Testing and Prescription. 2014. |
| 【5】 | Blair SN, et al. Physical fitness and all-cause mortality. JAMA. 1989. |
| 【6】 | Kodama S, et al. Cardiorespiratory fitness as a quantitative predictor of mortality. JAMA. 2009. |
| 【7】 | Harvard Men’s Health Watch. VO2 max and longevity. 2021. |
| 【8】 | Wisloff U, et al. Aerobic interval training in middle-aged men. Circulation. 2007. |
| 【9】 | Gibala MJ, et al. Physiological adaptations to interval training. J Physiol. 2012. |
| 【10】 | Estruch R, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. NEJM. 2018. |
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