Fitness, Strength, and Endurance for Longevity

Howtobefit.com gives you practical guidance and advice to build fitness, strength, and endurance that last a lifetime. Since 1995, creator Rich Dafter has drawn on 43 years of coaching experience and 60 years of running to share what actually works, with his hundreds of curated articles and his Fitness, Strength & Endurance Blog.

Not sure where to begin? Start Here →

Featured This Week on Howtobefit.com

Join The 104.8 Club

Picture a full healthspan as four marathons of 26.2 years — 104.8 years in all. My new club on the free Don't Die app is for anyone, at any age, who wants to live all four strong, and then see how many more years they can add. Every week I share my miles, my streak, and my rank — and I'd love for you to share yours. Join The 104.8 Club →

Build Your Health Retirement Fund

Every squat, every healthy meal, and every good night's sleep is a deposit in your future health. How many of these 10 deposits are you making each week? Take the 10-Point Health Audit →

Try 120+ BODi Workouts Free

Create a free BODi Previews account — no trial, no credit card, just sample workouts from BODi's most popular programs.

Choose Your BODi Subscription

Ready for full programs? Every BODi program — like Max Built, P90X Generation Next, and Booty Boost, and 225+ more — is available free for 7 days with a BODi Monthly Subscription. Get One Here — Free for 7 Days, Then $19/Month. Already know you're in it for the long haul? Get the BODi Annual Plan for $101.15 with Code HOWTOBEFIT

Blueprint Longevity Protein

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Newest Posts from the Fitness, Strength & Endurance Blog

• I Started a Club on the Don't Die App: The 104.8 Club - From #3,649 to #98 in 11 days, and an invitation to live all four marathons of life strong.
• Functional Aging Is the New Goal of Longevity - What good is a long life if we've lost our strength and mobility?
• Working Out at Home Versus the Gym - Working out at home versus the gym comes down to a personal preference and both options have their pros and cons.
• Simplified Weightlifting for Muscle and Strength - Watch Shaun T as he talks about simplified weightlifting for muscle strength with Carl Daikeler on The BODi Experience Podcast.
• The Don’t Die App Turns Healthy Habits Into a Game - The best health app I've used yet — a daily score for sleep, movement, and habits that's kept me chasing perfect weeks since I started.
• Free BODi Sample Workouts - Free BODi sample workouts have always been available, but now there is a new and better way to access them.
• 40 Miles a Week at 75? - Covering 40 miles a week is a lot for anyone, but can I do it at 75? My mileage consists of running, hiking, and walking.
• $50 for You. $50 for Me. - Get $50 off your first Project Blueprint order, automatically applied at checkout — plus why I decided to try it myself.

*Blueprint statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary. As a referrer, I also receive $50 in Blueprint store credit when a friend completes their first order.

Follow Rich Dafter's Journey

You can follow his current, real-world training, workouts, and wellness journey through these resources:

• Running for a Lifetime Blog – See his daily running, hiking, strength, and endurance training logs.
• Daily Training Log on Strava – Follow his current workouts, runs, walks, hikes, and training consistency.

Choose Your Path

The categories below contain the running, hiking and walking, strength training, nutrition, and mobility and flexibility resources that have helped Rich Dafter stay active and continue pursuing new goals through decades of consistent training. Explore the topics that match your current goals and build your own strategy one step at a time.

Running, Hiking, and Walking

Running, hiking, and walking are three of the most effective lifelong fitness habits for healthy aging, mobility, cardiovascular health, and longevity. Rich Dafter has been running for 60 years and has a wealth of knowledge and experience, if you would like to contact him. You can learn more about running, hiking, and walking by going to the selection of posts on his blog.

Strength Training

Strength training is for building and maintaining lean muscle mass, which is your body’s best defense against aging and injury. It also helps with mobility, which is important for maintaining balance and engaging in everyday activities. Rich Dafter has amassed dozens of strength training posts on his blog to help you to achieve your goals.

Nutrition & Recovery

Nutrition is for fueling your body with nutrient-dense foods to boost energy, improve mental clarity, and support recovery. Ever since doing The Ultimate Reset in 2012, Rich Dafter has been very focused on the importance of nutrition and recovery after workouts. Explore practical nutrition and recovery strategies for energy, longevity, and workout recovery.

Mobility & Flexibility

Mobility and flexibility are so important for maintaining an active and healthy lifestyle. Without them, we are limited to what we can do and our quality of life is diminished. As we age, we have less mobility and flexibility and that is why Rich Dafter has so many posts on his blog to help you in this area. When you visit his blog, make sure to go to the Mobility and Flexibility Category to see the posts.

Community

Follow Rich Dafter on How to Be Fit With Rich Dafter Facebook page, on Coach Rich Dafter on Instagram, and join him in his Getting Stronger Together support and accountability group for more ways to help you reach your goals.

Coach Rich Dafter's Recommended Next Steps

You've explored the strategies, resources, and communities on this site. Now it's time to take action. Whether your goal is losing weight, building strength, improving mobility, increasing energy, or supporting a healthy lifestyle, having a structured plan makes the journey much easier.

After completing more than 30 Beachbody/BODi programs since starting with P90X in 2007 (BODi began awarding completion badges in March 2022), Rich Dafter's recommendation is to start with a BODi membership. You'll gain access to guided workouts, nutrition programs, and simple fitness plans that help you build consistency and long-term results from home.

Not sure where to begin? Visit the Start Here page.