Felipe Isidro, professor of physical exercise: Longevity isn’t about muscle size but how swiftly you can activate it—train your nervous system for lasting vitality
As we get older, many assume physical decline is inevitable. But Felipe Isidro, a full professor of Physical Education, pushes back on that idea. Speaking on social media, Isidro describes ageing as a “progressive loss of biological competence”, and argues that much of what we blame on getting older actually comes from inactivity and inadequate training. He asks us to rethink how we exercise as we age.
Rethinking ageing: look past the usual view
Ageing often brings to mind words like fragile and less lively, an “invisible decline” people accept as normal. Isidro says the real problem isn’t just the number of years, but the lack of activity and smart training. The nervous system’s ability to communicate with muscles efficiently is central. Training should prioritise functional ability and independence, not only appearance.
He says “exercise is a contract with your future.” Lifespan isn’t only about how much muscle you have, but about being able to activate that muscle quickly when it matters. The ability to apply force rapidly falls with time, and declines more if you don’t train in a targeted way.
How neuromuscular decline unfolds
Isidro sets out a clear sequence: recruitment speed slows, intermuscular coordination worsens, and over time your functional reserve erodes. That can reduce the ability to respond to everyday situations. He warns that common exercise approaches such as comfortable cardio or endless sets to failure don’t preserve the neuromuscular function needed for longer, healthier living. Those methods mostly cause fatigue without providing the right neural stimulus.
Effective training needs to stimulate the nervous system directly. Loads should recruit high-threshold muscle fibres, and the intent to move quickly should be obvious in the propulsive phase of movements (the concentric, or pushing, part). Prioritising neural quality over simple metabolic fatigue is important. Isidro suggests that the rate at which we age is partly something we can influence.
Putting effective training into practice
To slow neuromuscular decline, Isidro offers practical tips on picking and performing exercises. Start with 2–3 basic movement patterns: for example, squat, press and row. The suggested approach is to choose a weight you could do for 10–12 reps, but only do 5–6 reps per set. That way you avoid training to failure, which can sacrifice neural quality for pure exhaustion.
Make sure each rep is performed with maximum intent to move quickly during the concentric phase. Also, rest 2–3 minutes between sets to encourage neural adaptation rather than metabolic burnout. By focusing on neuromuscular competence, this method differs from training that is only about burning calories.
Moving forward: training with intention
Isidro challenges people to ask whether their everyday activity really preserves neuromuscular competence or simply burns calories. He urges recognition that smart training can slow functional decline. And if you already exercise, his message is simple: “Since you’re doing it, do it well.”
Isidro suggests that strength training can slow the decline associated with ageing, extending not only how long we live but our functional lifespan. Rethinking how we train highlights that people can influence how well they retain physical abilities as they age.