The Best Fitness Benchmarks For Longevity (Better than Lame Internet Clickbait)

Dec 9, 2025

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In this episode, I get into all these viral “every man should be able to…” fitness challenges you see on Instagram and YouTube—the ones with the deep-voice narrator rattling off random benchmarks that aren’t age-graded, aren’t grounded in any science, and somehow declare you “top 10% of health.”

I talk about why the subject is relevant, what these lists get wrong, and how to think more clearly about real fitness benchmarks—especially as we age. I share the simple 6%-per-decade decline metric from masters track, my own goals in the 400 meters and high jump, and the example my dad set as he gracefully slowed down from walking entire golf courses in his eighties to looping the backyard in his nineties. The big point: we all slow down, but we don’t have to fall apart.

From there, I take you through the real markers that matter for longevity and everyday vitality: walking as the centerpiece of aerobic conditioning, maintaining functional muscle strength to stave off sarcopenia and “opia,” and why explosive power—being able to save yourself from a misstep—is literally a one-rep-max that can determine your fate.

We get into the dangers of falling, the massive brain-health benefits seen in active seniors, why VO₂ max is just one slice of the picture, and why the best longevity challenge of all is simply doing something you love enough to keep doing it for life. I also make the case for the 400 meters as the ultimate full-body benchmark—an event that forces you to tap every major energy system and says way more about real-world fitness than shuffling through a half marathon or throwing around big weights.

If you want a clearer blueprint for staying strong, powerful, mobile, and fully alive deep into your later decades, this one pulls all the pieces together.

TIMESTAMPS:

Brad questions the validity of some fitness challenges on the internet. They should be age graded. [01:02]

The best longevity fitness challenge is doing something you personally enjoy doing and would like to continue doing for the rest of your life. [07:44]

There are important benchmarks in the areas of mobility and flexibility as well as strength, power, explosive power, as you age. [12:32]

In one study of seniors, it was found that the group who walked at least 4000 steps per day had bigger brains because of their walking habits. [16:47]

You have to preserve that functional muscle strength throughout life to avoid the single most prominent marker of accelerated aging, which is sarcopenia, age-related muscle loss. [18:49]

Running the 400 meter says volumes about your overall physical fitness and vitality. [21:49]

Jogging 2.0 on the YouTube channel shows a typical morning session for Brad. where he shows a variety of fitness drills. [30:24]

What is your mile time? Brad talks about a study that predicted longevity more accurately than blood work. [34:20]

There are many other benchmarks to measure your fitness. [36:29]

“Lift heavy things” means to engage in regular bouts of brief, explosive, high-intensity strength training. [38:22]

LINKS:

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