Andy Galpin (exercise physiologist) and Kelly & Juliet Starrett (physical therapist; attorney & ceo) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.
Training splits are our estimates from each expert’s published routine. Following checked October 2026.
The key differences
Galpin puts more of the week into strength: about 50% against 10%.
Galpin puts more of the week into intervals: about 15% against 0%.
The Starretts put more of the week into mobility and stability: about 60% against 5%.
In plans in their style, Galpin's hard sessions are 4-minute intervals (Norwegian 4 × 4); the Starretts' are 1-minute intervals.
We rate the evidence behind Galpin's protocol higher: strong, against solid for the Starretts.
Supplements that go into a plan: Galpin, creatine monohydrate, caffeine before training; the Starretts, none (food first). Prescription items and personal stacks stay out of every plan.
Only the Starretts have a mobility or movement routine of their own.
Protocols side by side
Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.
Training
Andy Galpin
Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence
Add load gradually for strength, roughly 3–5% a week, and keep the same main exercises for about 6–12 weeks before changing themSome evidence
Moderate, conversational-pace cardio of about 150–200 minutes a week for general healthStrong evidence
Warm up for about 5–7 minutes, up to 10 if you are stiff or olderPersonal habit
Run a simple fitness test battery about once a year (for example grip strength, jumps, push-ups and an estimate of VO2 max) and retest weak areas more oftenSome evidence
Kelly & Juliet Starrett
Walk 8,000–10,000 steps a day, up to 12,000 if you canStrong evidence
Sit on the floor for at least 30 minutes a day, changing positions (cross-legged, 90/90, long sitting)Personal habit
Practise getting down to and up from the floor; test with the sit-and-rise testSome evidence
Daily deep-squat time: hold your deepest squat for five breaths as a test, plus sit-stands from a chairSome evidence
Daily balance practice; test standing on one leg with eyes closed (SOLEC) and putting on shoes while standingSome evidence
Optional rucking: start with about 2 kg for a mile, three times a week, and build up over about a monthPersonal habit
Eating
Andy Galpin
Total daily protein matters more than exact timing around workoutsSome evidence
Daily fluid baseline of about 30 ml per kg of body weightPersonal habit
During training: drink about 2 ml per kg of body weight every 15–20 minutes; afterwards replace about 125% of the weight lostSome evidence
For long or very hard sessions, start at about 60 g of carbohydrate per hourStrong evidence
Kelly & Juliet Starrett
About 800 g of fruit and vegetables a day (roughly six cups)Strong evidence
Protein about 1.5–2.2 g per kg of body weight; some later talks cite 1.8 g per kgSome evidence
Choose affordable protein sources that fit your budget; perfection is not requiredNote
Supplements
Andy Galpin
Creatine monohydrate 3–5 g a day; larger people may need moreStrong evidence
Creatine takes about 3–4 weeks to saturate muscle at normal doses; a loading phase is optionalNote
Caffeine about 1–3 mg per kg roughly 30 minutes before exercise; performance tends to drop above about 5 mg per kgStrong evidence
Kelly & Juliet Starrett
No specific guidance in what we reviewed.
Sleep & recovery
Andy Galpin
After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
Hot baths for next-morning stiffnessPersonal habit
Pair one physical recovery tool (compression, light movement, a swim) with one breathing practice rather than chasing every gadgetPersonal habit
Watch three markers – performance, physiology (resting heart rate, HRV) and how you feel; five or more days of decline is a sign to back offSome evidence
Kelly & Juliet Starrett
Aim for at least 7, ideally about 8, hours of actual sleep; track hours asleep for three nightsStrong evidence
Keep the same bed and wake times, including weekendsSome evidence
Be careful with caffeine and alcohol; keep phones and screens out of the bedroomSome evidence
Keep the bedroom cool, dark and quiet, and allow more time in bed than you think you needSome evidence
Stress & mind
Andy Galpin
No specific guidance in what we reviewed.
Kelly & Juliet Starrett
Breath-hold test as a rough benchmark for tolerance of carbon dioxidePersonal habit
Breathe through the nose during the day and in workoutsPersonal habit
Optional mouth-taping at night, building up gradually from about 10 minutesPersonal habit
Spend about 180 minutes a week outdoorsSome evidence
Weak spots to know
Andy Galpin
Much of his detailed advice (hydration formulas, carbohydrate per hour, caffeine dosing) is built for athletes and hard training; it needs scaling down for most adults over 50.
Several recovery tools he discusses, such as compression, cold and heat, have modest or mixed evidence, and he himself notes cold immersion may reduce muscle gains.
His fitness-test benchmarks are practical rules of thumb rather than age-adjusted clinical norms.
Kelly & Juliet Starrett
Several central tests rest on observational data: the sit-and-rise and one-leg balance studies show that people who do poorly die sooner, not that practising the test makes you live longer. Both studies were also in Brazilian cohorts and could not rule out other explanations.
Some tests have no validated scoring for the general public; the Starretts themselves describe the breath-hold test as a rough benchmark rather than a lab-grade measure, and practices such as mouth-taping have little evidence behind them.
Built to Move deliberately leaves out cardio and strength training; for adults over 50 those remain important for heart health and muscle, so the plan works best as a base layer rather than a complete programme. Kelly's earlier Supple Leopard was criticised by one reviewer for a trial-and-error approach rather than a systematic method.
Build a plan from Galpin, the Starretts or both
Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.
What is the main difference between Andy Galpin and Kelly & Juliet Starrett?
Their training split differs most in mobility and stability: Galpin about 5%, the Starretts about 60% (our estimate from their published routines). Galpin's signature habit is “3–5 rule” lifting; the Starretts' is 10 tests, 10 practices.
How much protein do Galpin and the Starretts recommend?
Galpin: Daily total matters most. The Starretts: 1.5–2.2 g per kg.
Whose advice has stronger evidence?
We rate the evidence behind Galpin's protocol higher: strong, against solid for the Starretts.
Do Galpin and the Starretts disagree?
Not directly in what we reviewed. Their differences are in emphasis: galpin puts more of the week into strength: about 50% against 10%.
Can I combine Galpin and the Starretts?
Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.