By about the age of 75 most people can expect a significant reduction in both muscle mass and physical activity level. For most of us this last decade–what we call the Marginal Decade–should be the best, most fulfilling decade of our lives. We should be enjoying the rewards of years spent working hard. We’re surrounded by kids and grandkids. We have the means to travel and immerse ourselves in our hobbies. Instead, we retreat and become less and less involved in the lives of people we love. The state of our Marginal Decade is not inevitable or pre-determined by genetics. If you want to secure a better path for yourself, for your family you need to prepare. And not just prepare, but prepare with the same focus of an athlete.
Except your sport is life.
We do this for life.
Our private coaching program empowers Members to start training with a specific purpose: fixing aim on the Centenarian Decathlon. By doing so, we can make every decade better as well. Members learn, with great precision, exactly what kind of fitness they need to build, measure, and maintain at each stage of life. Beginning with a series of proprietary testing and assessments, daily coaching, and data analysis – we invite Members to become a different type of athlete altogether:
an athlete for life.
10 Squared is a private member training program conceived for one clear purpose: to help you train today, with the specificity of an athlete, for maximum physical capacity over the decades ahead. Designed by Dr Peter Attia and his co-founders, our program utilizes the Centenarian Decathlon framework—strategic, measurable, and highly individualized—to extend and enhance your physical capabilities into your later years.
This isn’t working out for the sake of fitness. It’s about engineering your Marginal Decade—those final ten years of life—so they’re defined by autonomy, strength, and resilience. The approach is rigorous. The plan is personal. And the aim is nothing less than maximizing the length and quality of your life, one thoughtful training session at a time.
The 10 Squared program offers a carefully tailored, high-touch experience designed to build enjoyable habits and robust capacities for years to come. It begins with a private, two-day immersion at our Austin facility—The Lab—where our elite team conducts comprehensive diagnostic and performance assessments. These in-person touchpoints recur biannually, ensuring longitudinal insights and precise calibration across all areas of your physical function and resilience.
Between visits, your dedicated coach orchestrates a fully bespoke training protocol—each rep, every set, every session designed exclusively for you. Progression is grounded in data and continuously refined to align with your shifting demands, preferences, and constraints. Communication is ongoing and discreet, anchored by weekly video debriefs and day-to-day coaching interactions within our secure platform.
We do not have a typical member, and our members defy categorization—ranging from their 30s to their 70s, with a balance of women and men—all united by a shared commitment to a life of physical autonomy —now and in the decades to come. What they have in common, however, is an understanding that training specificity determines long-term success and provides the greatest chance of a long and healthy life.
No. The goal is not to add years for the sake of it—but to make your later years stronger, more capable, and more autonomous. In fact, the closer you are to that Marginal Decade, the more urgent and impactful this work becomes. We’ve seen members in their 60s and 70s make remarkable progress—not because they’re chasing youth, but because they’re investing in freedom and function.
Not if you understand the value of compounding. The earlier you begin building strength, metabolic health, and resilience, the greater the dividends—decades from now. For members in their 30s and 40s, this is about laying the foundation to do extraordinary things later in life. The opportunity is to live better, for longer.
Injuries—past or present—are not treated as obstacles, but as essential inputs. From our first assessment, we determine how your musculoskeletal history shapes your movement patterns, limitations, and risks. That insight becomes part of the foundation we build upon together. Injury rehabilitation isn’t an afterthought or an additional chore —it’s deliberately and creatively woven into your program with the same precision and intent devoted to every other element of your training.
To the extent that any musculoskeletal injury history impacts the program, we gladly incorporate and guide the process of diagnosis, investigation and (often) in-person treatments for these conditions within our program scope – using either our own 10 Squared practitioners, or trusted clinical providers, in parallel, closer to your home location.
Not at all. While the program begins with an in-depth, in-person experience at our private facility in Austin—and includes biannual visits for reassessment—your ongoing coaching and support are delivered seamlessly, wherever you are in the world.
Our members live across North America, Europe, Asia, and South America. Many travel frequently or split time between multiple residences. The program is designed to move with you—adapting week to week to your location, business schedule, family commitments and real-world constraints, for maximum consistency.
No. Every aspect of your physical programming is written and overseen by your dedicated 10 Squared coach. You don’t need a trainer on-site.
That said, many of our members do work with longtime trainers they trust. When that’s the case, we’re happy to collaborate—aligning everyone around your investment in the 10 Squared strategy and with your long-term goals.
The annual membership is USD $75,000. There are no additional fees or taxes applicable.
Simply complete the “Join Waitlist” form. A member of our team will be in touch to coordinate availability of places, next steps, and more detailed logistical information if you choose to proceed.
Peter Attia, MD, is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of simultaneously lengthening their lifespan and increasing their healthspan.
He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine.
He is also the author of the #1 New York Times Bestseller, Outlive: The Science and Art of Longevity.
Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including resident of the year.
He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma.
He lives in Austin, Texas with his wife and three kids.
To understand the company, to really “get” the raison d’etre, you need to understand the problem we’re addressing, first.
Without exception, as people age, their physical healthspan declines. And it does so precipitously and non-linearly as they get closer to the final decades of life.
What does this mean? It means they lose speed, power, strength, reaction time and reactivity, muscle mass, endurance, balance, flexibility, tissue pliability, resilience, and more. It will be subtle at first. Until it’s not. By the age of 75 most people can expect a significant reduction in both muscle mass and physical activity level as both of these issues feed off and exacerbate each other.
What is the implication of this inevitable decline? Well, it depends on the extent of the decline. In the case of most people it means the last decade or so of life, regardless of other health metrics, is usually a decade (or more) of limited physical experiences. You can’t do the things you once did for enjoyment. Your body is in pain. Your energy is so low that you need to rest frequently throughout the day. Things you once took for granted, like getting up off the floor without much effort, become nearly impossible.
The sad irony of this state is that for most of us this last decade–what we call the Marginal Decade–should be the best, most fulfilling decade of our lives. We should be enjoying the rewards of years spent working hard. We’re surrounded by kids and grandkids. We have the means to travel and immerse ourselves in our hobbies.
Instead, we retreat and become less and less involved in the lives of people we love.
You might ask, is this state of decline and the resulting unpleasantness of our Marginal Decade inevitable? No, it’s not. But, if you want to secure a better path you need to prepare. And not just prepare, but prepare with the same focus (albeit less intensity) of an athlete. Except your sport is life. You’re an athlete of life.
One thing all elite athletes have in common, regardless of their sport, is that they train with great specificity. Without this specificity, their efforts will be futile. And no athlete embodies a better model for living a great life more than a decathlete. The decathlete is not the “best” at any one thing. Rather, they are very good at many things. This is what life is all about. And so it’s no surprise that we’ve chosen the decathlon as the mental model for how we think about training for life. But it’s not a regular decathlon consisting of only track and field events.
Our decathlon–which we call the Centenarian Decathlon–consists of the events you want to ensure you can enjoy in your Marginal Decade. Some of these events might simply be activities of daily living, such as putting on your pants while standing up or walking up a flight of stairs without assistance. Other events might be more ambitious, like being able to dance for 30 minutes, swim a mile in a lake, or ski easy slopes.
Regardless of the particular events that make up your Centenarian Decathlon, our goal at 10 Squared is to focus your training today on your goals tomorrow. Nothing happens by accident. If you fail to train correctly, you will not achieve your objective.
So now the big question. How, exactly, does one go about training for the most important athletic event of one’s life?
The same way a decathlete would prepare for the Olympics: with consistency and specificity and a very well-rounded approach to all facets of training. You start by working backwards, reverse-engineering from the physical traits that will be necessary for your goals to the extent to which you possess them today–but with a very big caveat: they must be discounted to account for aging. If your goal at 90 requires X units of strength, then you’d better have 2X units of that same strength at 50.
While most people are easily able to accomplish their goals of tomorrow today, virtually everyone is shocked to learn that based on their current physical traits, and the inevitability of decline, they will fall well short of their goals in the future. So they need to increase their capacity today to glide comfortably into their Marginal Decade. But it’s not just about the last decade or decades of life.
There is another benefit of training for the Centenarian Decathlon: it won’t just make you the best version of yourself in your Marginal Decade, it will make you the best version of you in every decade along the way. Just as an archer who practices to be a sharpshooter at 100 yards is not only great at that distance, but also at every distance inside that range.