Carry a 30 lb suitcase up two flights of stairs without resting.
Primary pillar — strength. To meet this at 90, you'd need ~74 of peak capacity then, which back-calculates to 96% of peak today.
SELF · 3/5
strengthstability
Sample · target age 90
"I want to wake up at 90 and still recognise myself — strong enough to carry a grandchild, sharp enough to read a demanding book, present enough to host a long dinner. I'm not chasing extra years. I'm chasing the version of me that gets to use them."
4 capabilities, with the dials each pulls on.
Carry a 30 lb suitcase up two flights of stairs without resting.
Hike for an hour at moderate pace through varied terrain.
Get up off the floor without using my hands or knees.
Read a demanding book for 30 minutes without losing the thread.
Each dial maps a current weekly commitment against the level your Long Game requires.
The smallest change that moves the most-bent dial.
45 minutes each, RPE 4 of 10 — you should be able to talk in strained sentences. Stack one mid-week and one on the weekend. Week 1 is calibration; we'll sharpen the prescription once you feel where 4/10 actually sits.
Three movements, six sets total, ~40 minutes. Start light enough that the third set has two reps in reserve. Loaded carry is the most-correlated single drill with late-life function.
Five rows in your journal, no devices required. We're looking for variance more than averages. Bring the data into Sunday's check-in; the coach will draft week 2 from there.