Fitness, Strength, and Endurance for Longevity

Howtobefit.com gives you practical guidance and advice to build fitness, strength, and endurance that last a lifetime. Rich Dafter founded Howtobefit.com in 1995. Today, he draws on more than 40 years of coaching experience and 60 years of running to share what actually works. He also has hundreds of curated articles and his Fitness, Strength & Endurance Blog to help you achieve your goals and optimize your health and wellness.

Featured This Week on Howtobefit.com

Training · Fueling · Endurance: The Longevity Stack

I am blessed to be able to work out 7 days a week and I use these three simple tools: BODi workouts for strength training, Blueprint products for fueling and health, and Tailwind for endurance on long runs, hikes, and rucks. See the Longevity Stack →

Build Your Health Retirement Fund

You save money for retirement. Are you saving health too? Once a week, answer 10 quick yes-or-no questions on strength, balance, nutrition, endurance, and daily movement. Aim for 7 or more, and if you fall short, pick one area to work on this week. Take the Free 10-Point Weekly Health Audit →

Get $50 Off Your First Blueprint Order

The protein, greens, and longevity nutrition I use every day*. Claim Your $50 Off →

Newest Posts from the Fitness, Strength & Endurance Blog

• Active Calories, Steps, and Sleep: The 3 Numbers I Check Every Day - I track these three things everyday in the Don't Die app.
• Coach's Log for the Week of October 5 – 11, 2026 - My week in numbers, straight from my Polar watch.
• Hydrate Before You Need To: A Lesson From Albuquerque’s “Central Park” - Start every run, walk, or hike already hydrated.
• How Much Does BODi Cost? - Every plan, every price, and how to save with code HOWTOBEFIT.
• $50 for You. $50 for Me. - How the Blueprint $50 off offer works.
• I Started a Club on the Don't Die App: The 104.8 Club - An invitation to live all four marathons of life strong.

More Free Tools

• Join The 104.8 Club on the free Don't Die app
• Try 120+ BODi Workouts Free with a BODi Previews account, no credit card needed

*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. BODi and Amazon links are affiliate links, and I may earn a commission at no extra cost to you.

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 and Coach Rich Dafter on Instagram, and join him in The 104.8 Club, his free club on the Don't Die app, for support, accountability, and a little friendly competition.

Coach Rich Dafter's Recommended Next Steps

Whether your goal is losing weight, building strength, improving mobility, or staying active and independent for decades, the first step is knowing where you are today.

1. Take the free Fitness Check to see where you stand.
2. Contact Coach Rich with your results or any fitness question. The advice is free.
3. Want guided workouts at home? After more than 30 Beachbody/BODi programs since P90X in 2007, Rich recommends a BODi membership, with 225+ programs and 1,000+ recipes.

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