How I’m Training for My 100-Year-Old Self (and Why You Should Too)

Most people don’t die of “old age.”

They decline slowly—often for years—due to preventable chronic disease, loss of strength, balance, and independence. This final chapter, where the body is still here but the life you once enjoyed is out of reach, has a name: The Marginal Decade.

Although aging and dying is inevitable, it does not have to be a steady decline that leaves your incapable for decades. We all have the ability to be one of those super fit elderly people we all know of, it just takes some effort. We can turn that steady decline into a slow trickle that leaves us capable deep into our later decades.

Much of what we call “aging” is really just deconditioning, inactivity, and poor metabolic health. That’s where the Centenarian Decathlon comes in—a concept developed by longevity expert Dr. Peter Attia in his book Outlive, a must-read for anyone who wants to age well and live fully.

What Is the Centenarian Decathlon?

The Centenarian Decathlon asks a simple but powerful question:

What 10–20 physical tasks do you want to be capable of in the later decades of your life (your marginal decade)?

Not vague, general things—your actual goals.

Because if you want to throw batting practice for your grandkids at 75, or hike through a national park at 85, you need to train for that now—with the same intention you’d use to train for an actual decathlon.

People do not realize but many of the things that we want to do into our later years require a certain level of strength, balance, cardiovascular health, cognitive ability, athleticism, and stability. All of which decline drastically as we age.

This is about more than just staying alive. It’s about staying capable, independent, and fully engaged in the life you love.

My Centenarian Decathlon Events

Here are the activities I want to be physically prepared for in my later decades:

• Treat a full day of chiropractic patients

• Play 18 holes of golf without a cart

• Go for a casual jog or long walk

• Lift and place overhead luggage or load a heavy suitcase into a car

• Play with grandchildren—carry, lift, chase, laugh (without pain)

• Throw batting practice, catch bullpens, toss footballs, bump volleyballs—whatever sport they play, I want in

• Walk several miles on vacation or in a new city without fatigue or pain

• Move furniture or do household tasks confidently and safely

• Perform 20 push-ups with good form into my 70s and beyond

• Participate in recreational athletics of any kind

  
  

• Walk up and down stairs with no limitations

How I’m Training for the Long Game

Preparing for these events isn’t about hitting max lifts (although I still do this sometimes, I can't help it). It’s about building a durable body—one that shows up every day for the people and activities I love.

Training smart, with the future in mind is hard when those later decades feel so far away, but the earlier your start the more compounding fitness and health you will have as you age.

Functional strength is the base.

Squats, carries, hinges, presses—all done in ways that mimic real-life demands. Whether I’m lifting a kid, adjusting a patient, or moving a couch, I want strength that translates to life. Concentric and eccentric strength both must be acknowledged.

Cardio keeps the engine running.

Walking, zone 2 training, running, biking, swimming—it doesn’t have to be fancy. It just needs to build my aerobic base, so I can keep up on vacations, with the kids/grandkids, or a round of golf.

I also train for athleticism

Lateral movement, sprints, jumps, and agility work keep me fast, sharp, and reactive. The goal with this training is to preserve the fast twitch muscle fibers that we loose rapidly as we age.

Mobility and joint integrity are non-negotiable.

Especially for my hips, spine, and shoulders, considering past injuries. I use loaded mobility, control-focused warmups, and smart progressions to keep my body resilient.

Core, balance, and coordination tie it all together.

These “unsexy” qualities are the glue that keeps the system intact. Think carries, single-leg work, and stability drills—stuff that helps me stay grounded, literally.

Stability starts from the ground up.

Strong, stable feet are essential for fall prevention, joint protection, and lifelong movement quality. I train barefoot (when appropriate), include balance work that challenges foot control, and focus on building stability through the ankles, knees, and hips.

Long-Term Vision Meets Short-Term Goals

While the Centenarian Decathlon is my north star, that doesn’t mean I ignore short-term goals. In fact, I chase them with purpose.

Right now, I’m focused on a few specific strength and endurance goals that require more targeted training. And that’s a good thing—it helps build a strong foundation in certain areas.

But once this training block wraps up, I’ll pivot.

Sometimes that means a new goal that challenges a different system. Other times, I return to a more well-rounded weekly schedule—a blend of strength, cardio, athleticism, and mobility that supports every single event on my long-term list.

The key? Stay focused—but never one-dimensional.

Train to live strong, not just lift strong.

Stay Healthy,

Thomas Stevens