The Centenarian Decathlon: A Practical Guide to Thriving into Your 90s and Beyond

What is the Centenarian Decathlon?

The Centenarian Decathlon, introduced by Dr. Peter Attia, is not a sporting event but a longevity framework. It’s a way to prepare your body for the movements and activities that matter most in everyday life so you can remain strong, independent, and active into your 90s and beyond.

The idea is simple: picture yourself at age 100 and ask, What do I still want to be able to do? These become your personal events. By identifying them now and training deliberately, you build the strength, endurance, balance, and mobility to sustain those abilities later in life.

Common Events in the Centenarian Decathlon

Each person’s list is personal, but certain functional activities tend to matter most. These examples are broken down by gender for someone in their 50s planning ahead.

Males

1. Lift and place a 30–40 lb suitcase in an overhead bin.
2. Carry two grocery bags (20–30 lbs each).
3. Get off the floor unassisted.
4. Climb 2–3 flights of stairs without stopping.
5. Pick up a child or grandchild (25–40 lbs).
6. Walk briskly for 1–2 miles.
7. Push open heavy doors or move objects around the house.
8. Perform yardwork or shovel snow safely.
9. Balance on one leg for 30 seconds.
10. Hike 2–3 hours on uneven terrain with a light pack.

Females

1. Lift and carry 15–25 lbs (laundry basket, suitcase, or child).
2. Carry grocery bags (10–15 lbs each).
3. Get up from the floor unassisted.
4. Climb stairs while holding a small load.
5. Lift and place an object overhead (like a bag of flour).
6. Walk briskly for 1–2 miles.
7. Balance on one leg for 30 seconds.
8. Pick up a grandchild or pet (20–30 lbs).
9. Do household tasks requiring stamina.
10. Enjoy recreational hikes or walks on uneven ground.

Training in Your 50s: Building the Foundation

Your 50s are a critical decade for building the reserve capacity that will carry you through the natural decline of later years. Think of it as making a deposit into your future health bank.

Males (50s)

• Strength: Deadlifts, squats, pull-ups, farmer’s carries, overhead press.
• Mobility: Turkish get-ups, floor-to-stand drills, deep stretches.
• Endurance: Zone 2 cardio (brisk walking, cycling, rowing) 3–5× weekly.
• Balance: Single-leg stance, heel-to-toe walking, Tai Chi.

Females (50s)

• Strength: Squats, dumbbell presses, kettlebell deadlifts, rows.
• Mobility: Sit-to-stand practice, Turkish get-ups, yoga.
• Endurance: Brisk walking, swimming, or elliptical, 3–5× weekly.
• Balance: Cushion stands, dance, Pilates, or Tai Chi.

Weekly Training Blueprints

Comprehensive Plan (5–6 Days)

• Strength training: Alternate upper/lower body sessions.
• Cardio (Zone 2): 45–60 minutes, 2–3× per week.
• Mobility & balance: 10–15 minutes daily.
• Weekend activity: Outdoor hike, cycling, or sports that involve uneven terrain and real-world movement.

Minimalist Plan (3 Days)

• Day 1 – Strength Foundation: Deadlifts, presses, rows, carries.
• Day 2 – Endurance + Balance: Zone 2 cardio + single-leg balance work.
• Day 3 – Functional Strength: Turkish get-ups, step-ups, squat-to-press.

Progression Roadmap: 50s → 70s

• 50s: Build capacity. Focus on heavier lifts, endurance, and mobility.
• 60s: Preserve and refine. Maintain strength, increase recovery time, and prioritize durability.
• 70s: Maintain independence. Focus on lighter loads, fall prevention, and mobility for daily living.

The principle is clear: build a surplus of strength and endurance now so you have plenty to draw from later.

Self-Assessment: Scorecard

A simple fitness report card can help you track readiness. Re-test every 6 months to monitor progress.

Test / Benchmark	Males (50s)	Females (50s)
Deadlift (5 reps)	1.25× bodyweight	1.0× bodyweight
Farmer’s Carry	50% bodyweight each hand, 40m	25% bodyweight each hand, 30m
Sit-to-Stand (30 sec)	15 reps	12 reps
1-Mile Walk	≤ 15 minutes	≤ 16 minutes
Single-Leg Balance (eyes closed)	10 seconds	5 seconds

Why It Matters

The Centenarian Decathlon isn’t about aesthetics or chasing athletic records — it’s about living better today while preparing for tomorrow. By training strength, mobility, endurance, and balance, you unlock more energy, fewer aches, deeper sleep, and the freedom to fully enjoy everyday life right now.