#261 ‒ Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength | Peter Attia, M.D.
The Peter Attia Drive
Exercise Benchmarks for the Last Decade of your Life
The exercise benchmarks for the last decade of your life include: picking up a 30 pound child from a squatted position or from a crib, getting up off the floor with one point of support, placing a 30 pound suitcase overhead, dead-hanging for 30 seconds, performing a farmer walk for one minute with 25% of body weight in each hand, pushing a weighted sled 100 feet, walking up and down stairs with feet pointed perfectly forward, performing a single-leg stand with eyes open for 30 seconds and with eyes closed for 15 seconds, standing up without support, hex bar deadlifting body weight for five reps, performing a dumbbell lunge with perfect form and 15% of body weight in each hand for 10 reps, covering three miles in one hour by foot, carrying 20 pounds up four flights of stairs, achieving a VO2 max above 30 milliliters per minute per kilogram, treading water for 10 minutes, scaling a ledge at shoulder height or pulling oneself out of a pool onto a deck 12 inches above the water surface, performing a leg glute bridge for 15 reps without loading the lumbar spine, and doing a plank with scapula retracted and no hip sag for one minute. These benchmarks focus on strength, stability, mobility, aerobic capacity, and anaerobic capacity, and are designed to ensure functional fitness in the last decade of one's life.
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