The Best BODi Programs for Longevity

The best BODi programs for longevity are the ones that focus on strength preservation, metabolic health (VO2 max), mobility, and joint health. Scroll down to see the top BODi programs that focus on these four scientific pillars to help you play the long game.

Training for longevity isn’t about chasing a “beach body” for a single season; it’s about building a body that stays capable, resilient, and mobile for decades.

1. The Best “All-Rounder”: P90X3

If you want to age like a pro, follow the creator of P90X, Tony Horton—who is himself a walking advertisement for longevity. P90X3 is arguably the best “lifespan” program on the platform because it addresses the areas most people neglect as they age: balance and eccentric control.

• Why it works: Every workout is 30 minutes, making it sustainable for a busy life. It blends functional strength, Pilates, yoga, and “Isometrics” to keep your connective tissues strong.

• Longevity Perk: The “Balance” and “Agility” components are crucial for preventing falls and maintaining coordination as you get older.

P90X3 is available to stream on BODi here, or you can purchase it here.

2. The Muscle Builder: LIIFT4

Sarcopenia (age-related muscle loss) is the enemy of longevity. To fight it, you need to lift heavy-ish weights. LIIFT4 combines classic heavy lifting with short bursts of HIIT.

• Why it works: The 4-day-a-week schedule allows for 3 recovery days, which is vital for hormone regulation and joint repair. It focuses on large, compound movements like squats and deadlifts that boost bone density.

• Longevity Perk: It prioritizes “Rest” just as much as “LIFT,” preventing the chronic inflammation that often comes with overtraining.

3. The Low-Impact Powerhouse: 4 Weeks for Every Body

Longevity is also about “mileage” on your joints. If you have a history of injury or just want to save your knees, Autumn Calabrese’s 4 Weeks for Every Body is a masterclass in low-impact efficiency.

• Why it works: There is zero jumping. It uses “eccentric” training (slow lowering of weights) to build strength and stability without the high-impact stress of traditional cardio.

• Longevity Perk: This program was designed to pair with gut health protocols, emphasizing the “inside-out” approach to health.

4. The Functional Standard: Sure Thing

Megan Davies’ Sure Thing uses a concept called “Type I and Type II Muscle Fiber Training.” By rotating between endurance weeks and power weeks, you ensure that you aren’t just “strong,” but also “snappy” and capable of explosive movement.

• Why it works: It’s approachable for all levels but provides a scientific progression that keeps your metabolism from plateauing.

• Longevity Perk: It includes dedicated “functional” movements that mimic real-life activities, like carrying groceries or getting up from the floor.

5. The Mobility Essential: XB Stretch

You can be the strongest person in the room, but if you can’t touch your toes or reach overhead, your “healthspan” is limited. XB Stretch with Andrea Rogers is the perfect “longevity insurance” to add to any program.

• Why it works: These are 5- to 15-minute sessions that address postural alignment and hip mobility.

• Longevity Perk: Maintaining a full range of motion in your hips and spine is the #1 way to stay pain-free into your 70s and 80s.

The Longevity Strategy: How to Mix Them

To maximize your results, don’t just do one program forever. Longevity thrives on variety:

Pro-Tip: If you are over 50 or just starting out, check out the “For Active Aging Only” block on BODi. It’s specifically designed to improve “healthspan” with a focus on heart health and stability.