24-03-2025
Peter Attia's Centenarian Decathlon: A Plan For Living Better, Longer
Peter Attia has developed the "centenarian decathlon" — which involves creating a training program ... More for specific activities an individual wants to be able to do when they turn 100.
Longevity is measured in years lived. But what truly matters is healthspan—how long we maintain strength, mobility, and independence. That's the foundation of physician, author and popular podcaster Dr. Peter Attia's Centenarian Decathlon, a deliberate approach to fitness that trains for the future, ensuring we not only live longer but better.
A centenarian is 100 years old or more. A decathlon is a track and field event consisting of ten separate events. The Centenarian Decathlon is a structured plan to train for the ten key actions or activities a person wants to be able to do at that age. Rather than simply hoping to stay active, the Centenarian Decathlon asks: What do you want to be able to do when you're 100?
Whether it's lifting a suitcase into an overhead bin or hiking a steep trail, the idea is to train today for abilities you'll need decades from now.
Attia, a longevity expert, explores this concept in his bestseller Outlive and on his podcast. Drawing from scientific research and personal experience, Attia outlines four pillars of longevity-focused exercise: aerobic efficiency (Zone 2 training), peak aerobic output (VO2 max), strength, and stability. Training deliberately within these categories may just redefine aging.
For most, aging is synonymous with decline—loss of mobility, frailty, and withdrawal from daily activities. The final decade of life, which Attia calls the marginal decade, is often marked by severe physical deterioration. But this decline isn't just due to genetics, it's the result of decades of poor preparation for old age.
Exercise is often seen as a short-term pursuit—for weight loss, athletic performance, or general fitness. Attia's approach suggests training for longevity requires a different mindset: reverse-engineering what you want to be able to do in your 80s and 90s and systematically building those abilities today.
The Centenarian Decathlon is a tactical approach to aging that involves a personalized set of physical tasks typically falling into two categories:
For every patient, the ten activities may be different. In Outlive, Attia describes meeting with patients to determine their personal list and developing a strategic, long-term training plan focused on four domains:
Zone 2 training is low-intensity endurance exercise, such as brisk walking, cycling, or swimming at a pace where you can still hold a conversation but feel slightly challenged. This type of training improves mitochondrial function and metabolic efficiency, which are critical for long-term health. It can also help with sleep which is critical to brain health.
Centenarian Decathlon Goal: Maintain the ability to walk three miles comfortably and sustain low-intensity movement for extended periods without exhaustion.
VO2 max, a measure of maximal oxygen consumption, is one of the strongest predictors of longevity. Training VO2 max requires high-intensity interval training (HIIT), pushing the cardiovascular system to its limits.
Your VO2 max is measured in several ways:
Importantly, according to the American College of Sports Medicine, older individuals (men ≥45, women ≥55) and those at higher risk should be cleared by a doctor before engaging in vigorous activity like HIIT.
Centenarian Decathlon Goal: Maintain a VO2 max above 30 mL/kg/min in later life, allowing for activities like hiking uphill, jogging, or carrying groceries without fatigue.
Strength is also one of the most predictive markers of longevity. As people age, they naturally lose muscle. This contributes to frailty, falls, and loss of independence. This decline accelerates in the 50s, 60s, and beyond, making resistance training one of the most effective interventions to preserve function and mobility.
Attia recommends compound movements like squats, deadlifts, and lunges to build full-body strength and improve balance. In addition, explosive exercises like sprinting and skipping help retain fast-twitch muscle fibers, crucial for power and reaction time.
Centenarian Decathlon Goal: Maintain the ability to lift and carry a 30-pound suitcase or to be able to get up off the ground without assistance.
Falls are one of the leading causes of disability in older adults, often resulting in fractures, hospitalizations, and loss of independence. To mitigate this risk, balance and stability training should be a core component of any longevity-focused fitness routine.
Exercises like single-leg stands, walking backward, and functional core movements improve coordination, balance, and postural control. Additionally, mobility work (e.g. the 'world's greatest stretch" and dynamic movement drills (e.g. leg swings), keeps joints supple and prevents stiffness.
Centenarian Decathlon Goal: Balance on one leg for at least 30 seconds or move freely without stiffness.
A common question: How much exercise is really needed? Attia recommends a minimum recommended weekly exercise regimen for longevity:
For those short on time, something is always better than nothing. Even just three hours per week can significantly reduce the risk of chronic disease and the mobility decline that occurs with old age. Additionally, exercising more than this minimum can achieve better results, up to a point.
What makes the Centenarian Decathlon different from a traditional approach to fitness is its long-term perspective. Instead of training for aesthetics or short-term performance, people can think of every workout as an investment in their future. Ultimately, the Centenarian Decathlon isn't just a fitness program—it's a blueprint for aging with strength, independence, and vitality.
