A training plan for the “centenarian athlete” | Andy Galpin & Peter Attia

The "centenarian athlete" framework prioritizes physical robustness in the final decade of life, focusing on functional independence—such as carrying luggage, lifting grandchildren, and navigating uneven terrain. Achieving this requires a balanced training regimen centered on three pillars: high-quality muscle tissue, neurological health, and cardiopulmonary function. Maintaining brain health necessitates proprioceptive innervation through uncontrolled, reactive physical activities like hiking or sports. Strength training must include high-force production exceeding 80% of one's maximum to preserve motor units, while cardiovascular health requires both steady-state endurance and periodic max heart rate training. Avoiding injury is paramount, as the compounding effects of inactivity accelerate physical decline more rapidly than training gains. Ultimately, a weekly routine integrating these elements—strength, reactive movement, and varied cardiovascular intensity—ensures the physical capacity to perform essential daily tasks well into old age.