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.
How Fit Are You for Your Age?
Take Coach Rich's free 10-question Fitness Check. It takes about 2 minutes, and you'll know exactly where to start.
Every BODi Workout Program, One Membership
All of these programs, plus hundreds more workouts, are included with a BODi membership. Find the one that fits where you are today.
What's New on BODi
The latest programs, built on simple, proven strength work — plus the next generation of P90X.
MAX BUILT
Straightforward exercises to build maximum muscle.
16 Workouts
30 Day Booty Boost
A focused 30-day program to firm and lift your glutes.
14 Workouts
P90X Generation Next
The legendary P90X system, updated with today's exercise science.
14 Workouts
DIG IN
Get stronger and leaner in three 10-day workout cycles.
13 Workouts
25 Minute Speed Train
Strength and muscular endurance in 25 minutes.
50 WorkoutsProven Favorites
The programs that built a generation of home fitness results. Still among the best ways to train.
LIIFT4
Lift, HIIT, rest, repeat. Build muscle and burn calories.
32 Workouts
21 Day Fix
Simple workouts and simple portion-control nutrition.
28 Workouts
LIIFT MORE
An 8-week total-body plan of weightlifting and HIIT.
40 Workouts
P90X
The original 90-day system to get lean, strong and fit.
22 Workouts
80 Day Obsession
Abs, glutes and total-body training, every day for 80 days.
80 WorkoutsLift Heavy, Sweat Hard
For when you're ready to push: heavy lifting, all-out cardio, and studio-style strength.
DIG DEEPER
Lift heavy and build real strength inside and out.
23 Workouts
INSANITY
Shaun T's 60-day max-intensity cardio classic.
29 Workouts
Track Pilates
Strength, flexibility and mobility in 30 minutes, 4 days a week.
9 Workouts
#mbf + #mbfa
Build muscle, burn fat, and get stronger and healthier.
21 Workouts
INSANITY MAX:30
Build strength and stamina in 30-minute workouts.
16 WorkoutsShort Workouts for Every Day
Twenty to thirty minutes, with options for every intensity — easy to fit into any schedule.
Barre Blend
Ballet barre, Pilates and cardio for lean, toned muscle.
66 Workouts
The Power of 4
Tony Horton's adaptable training with multiple intensity levels.
25 Workouts
Belle Vitale
Autumn Calabrese's program to support women through hormone changes.
20 Workouts
Morning Meltdown 100
100 high-energy workouts, 20 to 30 minutes each.
100 Workouts
BODi Lava
Nonstop 20-minute workouts for strength, mobility and agility.
30 WorkoutsFrom Beginner to Beast
Wherever you're starting, there's a program that meets you there and takes you further.
Body Beast
A 90-day bodybuilding program to build lean, defined muscle.
19 Workouts
FOCUS T25
10 weeks of focused 25-minute cardio, strength and core.
17 Workouts
Xtend Barre
30-minute, total-body barre sculpting workouts.
30 Workouts
For Beginners Only
Ease in with low-impact cardio, strength, core and mobility.
15 Workouts
4 Weeks for Every Body
No-impact workouts, 4 days a week, for any fitness level.
16 WorkoutsResults on Your Schedule
Three days a week or every day, strength or cardio — pick the plan that fits your life.
645
13 weeks of strength, cardio and mobility training.
78 Workouts
GLP-1 Fitness Formula
Build strength and endurance while using a GLP-1.
20 Workouts
Sure Thing
8 weeks of endurance and power-based strength training.
36 Workouts
3 Day Split
Full-body strength and stamina in just 3 days a week.
12 Workouts
TurboFire
High-intensity cardio that burns more fat in less time.
23 WorkoutsMobility, Yoga and Every Stage of Life
Move well for decades: mobility, yoga, one-on-one style training, and workouts for every season of life.
Job 1
One-on-one style training in 20 minutes a day.
30 Workouts
Yoga52
Yoga classes for every day and every fitness level.
52 Workouts
Chop Wood Carry Water
Master the fundamental movements for strength and mobility.
20 Workouts
Pre & Post Natal Barre Blend
Performance-based workouts for every phase of pregnancy.
70 Workouts
9 Week Control Freak
Take control of how you look and feel with innovative training.
45 WorkoutsGet every program above with BODi Annual. Save 15% with code HOWTOBEFIT.
Start BODi AnnualFollow 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.
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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.
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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.
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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.
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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.
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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.
- Take the free Fitness Check to see where you stand.
- Contact Coach Rich with your results or any fitness question. The advice is free.
- 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.
