Functional Movement: Training for Life’s Challenges (and Avoiding the Pain in Your Back)
Your body was built to move—so you can live fully, not just flex in the mirror. Imagine reaching for the top shelf without a wince or bending down without sounding like a rusty hinge. That’s the kind of strength that actually matters. When you start moving with strength and ease, everyday life becomes a whole lot more fun.
This is about simple, natural movements that make your life easier, healthier, and more enjoyable. You can lift, squat, bend, and carry things without feeling like you’ve just finished a triathlon. And the best part? You don’t need to be a bodybuilder to make it happen. These movements are designed for real life—the kind that includes carrying groceries, playing with your kids, and getting out of bed without feeling tight and cranky.
What’s a Centenarian Decathlon?
What if your workouts were designed not just to make you sweat, but to make everyday life feel easier—even decades from now? That’s the idea behind the Centenarian Decathlon™, inspired by Dr. Peter Attia. It’s not about competing to survive the longest on kale and quinoa. It’s about training your body today so you can keep doing the things you love—even when you’re 100.
But here’s the important part: your Centenarian Decathlon doesn’t require you to lift a car or run a marathon. It’s about building the kind of strength you need to carry your groceries in one trip, climb stairs without gasping for air, or keep up with your kids (without collapsing into a nap afterward).
How to Create Your Own Centenarian Decathlon
You don’t need to be a fitness guru or bench press your weight. This is about the basics. Here’s how to design your own plan:
1. Identify Your Everyday Movements (Even the Annoying Ones)
What do you do regularly that involves lifting, bending, carrying, or twisting? Think about those seemingly small actions—bending to pick up a sock, lifting a toddler, or chasing a runaway dog. These are the movements you want to protect and preserve.
Examples:
Carrying groceries
Picking up dropped items
Running after your dog or kid
Cleaning the house
Climbing stairs without it becoming a cardio crisis
2. Choose Movements That Build Strength for Real Life
Now match those daily actions with functional exercises that build strength where you need it most. These aren’t just gym moves—they’re life moves.
Squats (for picking things up and standing tall without the soundtrack of your joints)
Farmer’s Carry (for the ultimate one-trip grocery haul)
Shoulder Press (for reaching high without strain or side-eyeing the step stool)
Lunges (for stepping over clutter, pets, and life’s little obstacles)
Planks (because a strong core means no desk-slumping)
Sprints (for those sudden bursts—dog escape, bus catching, kid chasing)
Deadlifts (for safe lifting without sacrificing your spine)
Twists (for turning smoothly, whether it’s in traffic or mid-yoga)
Turkish Get-Up or Floor Transfers (to get up from the ground without summoning a search party)
3. Set Goals That Are Practical and Fun
This is where it gets personal. What do you want to be able to do with ease—now and for decades to come? Your goals should feel achievable, empowering, and maybe even a little fun.
Here’s what that can look like in action—just a few examples of how everyday challenges become playful, empowering goals:
Goal 1 – Groceries in One Trip (a.k.a. "Human Forklift Mode")
Why: Two trips are for mere mortals—you’re built for one heroic haul.
Train With: Farmer’s Carries · Deadlifts
Game Mode: Supermarket Sweep (Home Edition) – Load up with bags or kettlebells and take laps around your house while narrating like a frantic cooking show host. Bonus if you can answer trivia mid-lap.
Takeaway: One trip. No grunts. Ninja-kick the door closed—champion mode: activated.
Goal 2 – Couch Ninja Rise
Why: Standing up shouldn’t sound like a horror movie soundtrack.
Train With: Squats · Lunges · Planks
Game Mode: No Hands, No Problem – Sit and stand without using hands. Try different styles (cross-legged, dramatic flair). Advanced: play "The Floor is Lava."
Takeaway: Silent, stylish, and hands-free—graceful glory unlocked.
Goal 3 – Action-Hero Sprint
Why: Staying quick on your feet means staying in the game—whether it’s joy, kids, or runaway dogs.
Train With: Sprints · Twists · Lunges
Game Mode: Tag, You’re It – 20-second sprint bursts, with 5 jumping jacks if you’re "it." Solo? Build a zig-zag spy course.
Takeaway: Chased them down, dropped wisdom, and didn’t break a sweat. Hero status secured.
Goal 4 – Top-Shelf Conqueror
Why: Because scaling your counters like a raccoon isn’t a sustainable mobility strategy.
Train With: Shoulder Press · Planks
Game Mode: Top Shelf Treasure Hunt – Stash something high, use tiptoe presses to reach it, and narrate in your best British explorer voice.
Takeaway: You reached it like royalty—no climbing, no drama, just tall-person confidence.
Goal 5 – Silent Blind-Spot Twist
Why: Turning your whole torso to check traffic is a bit…much.
Train With: Twists · Planks
Game Mode: Spin & Seek – Hide small objects behind you and twist to find them. Narrate like a spy on a mission.
Takeaway: Smooth, silent, and safe behind the wheel. Swivel game strong.
Goal 6 – Stairway Champion
Why: Stairs shouldn’t leave you questioning your will to live.
Train With: Lunges · Squats · Planks
Game Mode: Stairway to Glory – Three rounds up and down your stairs, naming each step something epic. Cue montage music.
Takeaway: Two steps at a time, no railing needed, and an Everest-worthy finish. You crushed it.
Goal 7 – Domestic Athlete Extraordinaire
Why: Housework is cardio. Might as well make it fun.
Train With: Squats · Twists · Deadlifts
Game Mode: House Chore Olympics – Combine cleaning tasks with fitness moves. Narrate like a sportscaster. Cape optional.
Takeaway: Floors sparkling, muscles fired up. Home—and body—never looked better.
Goal 8 – Floor-to-Hero Lift-Off
Why: You deserve to get off the floor without an assist team.
Train With: Turkish Get-Ups · Floor Transfers
Game Mode: Floor Escape Challenge – Floor becomes lava in 10 seconds. Get up without using hands. Add flair, spin, or superhero pose.
Takeaway: No struggle, no grunt—just a smooth, ninja-like launch. Even your dog was impressed.
Goal 9 – Desk-Warrior Posture
Why: Your spine deserves better than slouching into a sad little C-shape.
Train With: Planks · Twists · Shoulder Press
Game Mode: Posture Freeze Tag – Every 30 minutes, strike a superhero stance for 10 seconds. Bonus: balance a book on your head while typing.
Takeaway: Sat tall, stayed strong. Desk posture? Dominated.
Goal 10 – Jar-Breaker Supreme
Why: That jar shouldn’t defeat you. Your grip = your independence.
Train With: Farmer’s Carry · Deadlifts · Shoulder Press
Game Mode: Grip of Destiny – 1-minute jar battle, stress ball crushes, or towel tug-of-war. Claim your superhero alias: “The Opener!”
Takeaway: Twist, pop, done. “Still got it.” Pickles never stood a chance.
Sample Centenarian Decathlon Moves (a Quick Start Guide)
Squats – Pick up items, tie your shoes, and rise strong. Go deep for flexibility and power.
Farmer’s Carry – Build grip and carry strength for that legendary one-trip grocery haul.
Shoulder Press – Reach high without strain or wobble. Bonus: makes you look majestic.
Planks – Strengthen your core so your spine doesn’t collapse mid-Zoom call.
Lunges – Master graceful step-overs and stair climbing.
Sprints – Be ready to run after dogs, buses, or spontaneous opportunities.
Deadlifts – Lift safely from the ground—your back will thank you.
Twists – Improve rotation for daily life. Bonus: great for dancing and reversing cars.
Let’s Wrap This Up: Move Like Nature Intended, Live Like You Mean It
Your Centenarian Decathlon isn’t about becoming an Olympian (unless that’s your thing). It’s about building strength, mobility, and confidence for the real-life events that matter most. Whether it’s carrying groceries, catching a bus, or getting off the floor without a wince—you’re training for life, not likes.
Start today. Build your own plan. Train for the future version of you who still wants to garden, dance, or wrestle with grandkids at 100. No cape required—unless you’re into that.
Let’s do this!
Need some help? Check out personalized training support at healwithamore.com/training.
