In recent years, Dr. Peter Attia has emerged as a leading voice in longevity and health optimization. One of his most practical contributions involves five longevity fitness tests that benchmark strength, endurance, and mobility—key pillars of a long, healthy life. These tests are simple yet challenging and can be tailored to both men and women. Today, we’ll explore the setup, execution, and target results for each test to help you gauge your health and longevity potential.
1. The Dead Hang
Purpose: Grip strength and shoulder stability are powerful indicators of overall health and longevity. Studies have shown that grip strength correlates with reduced mortality risk, making the dead hang an essential test.
Setup:
- Find a sturdy pull-up bar or any overhead bar that can support your weight.
- Ensure the bar is high enough that your feet won’t touch the ground when hanging.
How to Perform:
- Grip the bar with both hands shoulder-width apart, palms facing forward (pronated grip).
- Lift your feet off the ground, allowing your body to hang freely.
- Engage your shoulders slightly to avoid excessive strain, but keep your arms straight.
- Hold this position for as long as possible.
Target Results:
- Men: A two-minute hang is the gold standard.
- Women: A one-minute and 30-second hang is considered excellent.
Tips for Improvement:
- Practice hanging in intervals, gradually increasing duration.
- Incorporate grip-strengthening exercises like farmer’s carries and pull-ups.
2. The Farmer’s Carry
Purpose: This test evaluates grip strength, core stability, and functional fitness. The ability to carry heavy loads mirrors real-world demands and reflects overall muscular endurance.
Setup:
- Use two heavy weights, such as dumbbells or kettlebells.
- The combined weight should equal your body weight (or 75% of your body weight for women).
- Ensure a flat, open space for walking.
How to Perform:
- Stand upright with a weight in each hand, arms extended at your sides.
- Engage your core and maintain a straight posture.
- Walk forward at a steady pace for as long as possible, ideally two minutes.
Target Results:
- Men: Walk for two minutes carrying 100% of your body weight.
- Women: Walk for two minutes carrying 75% of your body weight.
Tips for Improvement:
- Start with lighter weights and shorter durations, gradually building up.
- Focus on core and grip strength with complementary exercises like planks and deadlifts.
3. The Wall Sit
Purpose: This test measures lower body endurance and core strength. It’s a straightforward way to assess how well your legs can sustain static loads, a critical component of functional fitness.
Setup:
- Find a flat wall and a timer.
- Wear comfortable, supportive shoes to prevent slipping.
How to Perform:
- Stand with your back against the wall and feet about two feet away from it.
- Slide down the wall until your thighs are parallel to the ground, forming a 90-degree angle at your knees.
- Keep your back flat against the wall and your hands off your thighs.
- Hold this position for as long as possible.
Target Results:
- Men: A two-minute wall sit demonstrates excellent lower body strength.
- Women: A one-minute and 30-second wall sit is an excellent benchmark.
Tips for Improvement:
- Incorporate squats and lunges into your routine.
- Practice wall sits in intervals, gradually extending your hold time.
4. The Air Squat
Purpose: Air squats test lower body strength, mobility, and balance. This movement also highlights any imbalances or mobility limitations.
Setup:
- Stand in an open area with feet shoulder-width apart.
- Ensure there is enough space to squat without obstruction.
How to Perform:
- Stand tall with your arms extended in front of you for balance.
- Lower your body by bending your knees and pushing your hips back, keeping your chest upright.
- Go as low as your mobility allows, ideally until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat for as many repetitions as possible within a set time (e.g., one minute).
Target Results:
- Men: Perform 40-50 squats in one minute.
- Women: Perform 30-40 squats in one minute.
Tips for Improvement:
- Work on flexibility and mobility, especially in the hips and ankles.
- Incorporate weighted squats to build strength and endurance.
5. VO2 Max Assessment
Purpose: VO2 max measures cardiovascular fitness and endurance, key factors in longevity. A higher VO2 max indicates a more efficient heart and lungs, reducing the risk of chronic diseases.
Setup:
- Perform this test in a lab or gym or using a high-quality fitness tracker.
- Alternatively, you can estimate the VO2 max through field tests, such as a timed 1.5-mile run.
How to Perform:
- If using professional equipment, follow the technician’s instructions during a treadmill or cycling test.
- For a field test, warm up thoroughly and run 1.5 miles as fast as possible.
- Record your time and use an online calculator to estimate your VO2 max.
Target Results:
- Men: Achieve a VO2 max in your age group’s 75th to 90th percentile.
- Women: Aim for a VO2 max in the 75th to 90th percentile for your age group.
Tips for Improvement:
- Incorporate interval training and aerobic exercises like running, cycling, or swimming.
- Maintain consistent cardio workouts to gradually raise your VO2 max.
Why These Tests Matter
Each test focuses on a different aspect of physical fitness, from grip strength to cardiovascular endurance. Together, these longevity fitness tests paint a comprehensive picture of your overall health and readiness to tackle the physical demands of life. Here’s why they’re essential:
- Grip Strength (Dead Hang, Farmer’s Carry): Linked to lower mortality risk and better overall strength.
- Lower Body Strength (Wall Sit, Air Squat): Critical for mobility and independence as we age.
- Cardiovascular Fitness (VO2 Max) strongly predicts longevity and disease prevention.
Adapting for Age and Fitness Levels
While these benchmarks represent optimal health, tailoring them to your age, fitness level, and goals is essential. If you’re new to fitness, start small and focus on gradual improvement. Modified versions of these longevity fitness tests can still provide valuable insights for older adults.
Putting It All Together
To incorporate these tests into your routine:
- Assess: Perform each test and record your results.
- Analyze: Identify your strengths and areas for improvement.
- Act: Develop a fitness plan targeting your weaker areas.
- Reassess: Repeat the tests every 3-6 months to track progress.
Health Is Not About Perfection
Dr. Peter Attia’s 5 longevity fitness tests offer a practical, science-backed way to measure and improve your health and longevity. Whether you aim to hang from a bar for two minutes, carry your body weight quickly, or achieve an elite VO2 max score, these challenges can inspire you to push your limits and embrace a healthier lifestyle. Remember, the journey to optimal health is not about perfection but consistent progress—one grip, squat, and step at a time.
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