If you’ve ever wondered how a simple movement could reveal so much about your health you’re not alone. The “Barry Get Up” popularized by Dr. Peter Attia has caught the attention of anyone looking to improve longevity and mobility. It’s more than just getting off the floor—it’s a quick test that can say a lot about your strength balance and flexibility.

You don’t need fancy equipment or hours at the gym to try it. With just a little space and a willingness to learn you’ll discover how this movement can fit into your daily routine and why experts like Attia recommend it for assessing functional fitness.

Who Are Peter Attia and Barry Get Up?

Peter Attia, MD, is a physician focused on longevity, optimal performance, and metabolic health. Attia shares insights on science-backed strategies for extending healthspan through platforms like his podcast "The Drive" and published work such as "Outlive: The Science and Art of Longevity" (2023). Clinical research and personal experimentation drive his approach to strength, balance, and functional fitness as part of preventive health.

Barry Get Up refers to the movement test discussed by Attia that evaluates your ability to rise from the floor without assistance. Attia named the movement after its originator, Barry—an example of a practical, actionable tool shared through his expert longevity platform. The Barry Get Up requires no equipment and tests stability, muscular control, and mobility—key traits Attia links to long-term well-being.

The Origins of the Barry Get Up

The Barry Get Up originated from Dr. Peter Attia’s search for simple, actionable ways to measure functional strength. Inspired by Barry, a fitness enthusiast in Attia’s network, this movement links daily mobility with longevity outcomes.

Functional Movement and Longevity

Functional movement connects strength, balance, and flexibility to longevity outcomes. The Barry Get Up evaluates these qualities through a single, observable action—rising from the floor. Research cited by Dr. Attia, such as the 2012 study in the European Journal of Preventive Cardiology, found that adults able to stand from the floor without assistance had higher survival rates over six years than those who struggled, controlling for age and health status. Functional tests like the Barry Get Up provide a low-cost, accessible proxy indicator of long-term health and autonomy.

Incorporating the Barry Get Up Into Daily Life

Integrating the Barry Get Up into daily routines reinforces strength, balance, and flexibility. You can practice the movement each morning or evening on a carpeted surface, focusing on smooth, controlled transitions. Monitoring progress by counting the number of supports used—hands, knees, or arms—offers an objective measure of your functional status. Adapting the movement for individual limitations ensures inclusivity for all fitness levels. Consistent practice supports improved lower body strength and body awareness, both linked to greater independence and better aging trajectories.

Benefits of Practicing the Barry Get Up

Practicing the Barry Get Up enhances your daily movement quality while supporting measurable gains in functional health. Regularly using this assessment improves your physical resilience and long-term independence.

Physical Strength and Mobility

Building physical strength and mobility occurs with the Barry Get Up because it targets lower-body muscles—quadriceps, glutes, and hip flexors. Repeating the movement increases hip mobility and activates core stabilizers, supporting easier squats, lunges, and ground-based tasks. Studies in European Journal of Preventive Cardiology (2012) link floor transfer ability to longevity in adults aged 51 to 80, demonstrating strong connections between Barry Get Up practice and extended healthspan.

Balance and Injury Prevention

Refining your balance happens every time you perform the Barry Get Up, since single-leg transitions and reduced support challenge your proprioception. Practicing this move regularly helps recalibrate your center of gravity, which can minimize common fall risks found among older adults. Improved coordination and increased joint stability also lower your likelihood of injury—from slips or sudden changes in position—according to American Geriatrics Society recommendations for maintaining independence through balance training.

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How to Perform the Barry Get Up Safely

Performing the Barry Get Up with proper form minimizes injury risk and ensures you get accurate feedback on your functional strength, balance, and flexibility. Reference these guidelines each time you add the movement to your daily routine or fitness program.

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Step-by-Step Technique

Follow these instructions for the safest Barry Get Up technique:

• Stand upright on a flat, non-slip surface with shoes removed
• Cross your legs at the ankles and lower yourself to a seated position, keeping your torso upright and minimizing the use of hands, knees, or other supports
• Transition from seated to lying flat on your back, using core control to guide your movement
• Reverse the sequence by rising from your back to a seated position, again minimizing any hand or knee support
• Push yourself back up to standing, maintaining balance and engaging lower body and core muscles
• Count each touch of your hand, knee, or other body part to the floor as a point; the fewer points used, the higher your score—this reflects better mobility and balance as observed in clinical assessments

Common Mistakes to Avoid

Watch for these common errors when practicing the Barry Get Up:

• Using excessive momentum, which reduces muscle engagement and control
• Leaning heavily on hands, elbows, or knees, which decreases the challenge and overestimates your functional capacity
• Moving too quickly, which bypasses proper stabilization and increases fall risk
• Picking an uneven or slippery surface, which increases injury risk during any phase of the movement
• Ignoring discomfort or pain, which can signal mobility restrictions or potential injury

Regularly reviewing these steps ensures you develop optimal movement patterns, allowing you to track progress and maximize longevity benefits through the Barry Get Up.

Incorporating the Barry Get Up Into Your Routine

Integrate the Barry Get Up into your regular fitness routine to build lasting strength, balance, and mobility. Practice the movement at least three times per week to see measurable improvements in lower-body strength and joint control. Perform one to three repetitions per session to reinforce technique and make gradual gains. Track your progress by noting how many points of contact you use each time. Record the number for each session to monitor functional health trends and identify areas for improvement.

Adapt the Barry Get Up based on your mobility and experience level. Use a padded mat or supportive surface if you're practicing on hard floors, especially if you have knee sensitivity. Utilize a stable support, like a chair or wall, for transitioning during early attempts, then gradually reduce assistance as your capability increases. Modify the movement by breaking it down into stages, focusing on fluid motions and strict balance with each repetition.

Integrate the Barry Get Up as part of your daily warm-up or mobility work. Combine it with squats, lunges, or dynamic stretches for a comprehensive functional circuit. Rotate the movement between right and left sides to achieve balanced development. Include it in family activities, mobility breaks, or workplace wellness programs for added regularity and motivation.

Want expert summaries of Peter Attia’s podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.

Conclusion

Adding the Barry Get Up to your routine is a straightforward way to check in on your body’s strength and mobility. You’ll find it’s a practical tool that doesn’t require fancy equipment or a gym membership—just a bit of consistency and self-awareness.

As you continue to practice this movement you’re investing in your long-term independence and resilience. Keep tracking your progress and stay curious about what your body can do. Small steps like these can make a big difference in your health journey.

Frequently Asked Questions

What is the Barry Get Up?

The Barry Get Up is a simple movement popularized by Dr. Peter Attia that tests your ability to rise from the floor without using your hands or external support. It measures your strength, balance, and flexibility and provides an accessible way to assess your overall functional fitness.

Who created the Barry Get Up?

The Barry Get Up is named after its originator, Barry, a fitness enthusiast. Dr. Peter Attia helped popularize the exercise as a practical, science-backed method for evaluating health and longevity.

How does the Barry Get Up relate to health and longevity?

Research shows that the ability to stand up from the floor without assistance is strongly linked to longer lifespan and greater independence as you age. The Barry Get Up helps identify weakness or instability early, allowing you to address these areas for better aging.

How do I perform the Barry Get Up safely?

Start by sitting cross-legged or kneeling on the floor. Try to stand up without using your hands, knees, or other supports. Move steadily, focusing on control and balance. Avoid rushing, and only use supports if absolutely necessary.

How often should I practice the Barry Get Up?

Practicing the Barry Get Up at least three times per week is recommended. Aim for one to three repetitions per session. Consistent practice builds strength, balance, and mobility over time.

What are the benefits of practicing the Barry Get Up?

Regular practice improves lower body strength, core stability, balance, and hip mobility. It helps prevent falls, enhances daily movement, and supports long-term independence and resilience.

Can anyone try the Barry Get Up?

Yes, most people can attempt the Barry Get Up. However, you should adapt the movement to your current mobility and use supports if needed. Always prioritize safety, especially if you have joint issues or mobility limitations.

How do I track progress with the Barry Get Up?

Count the number of supports, like hands or knees, that you use to rise from the floor. Over time, work on reducing your points of contact. Improved ease and control signal progress in functional fitness.

What common mistakes should I avoid?

Avoid using excessive momentum, leaning heavily on supports, or rushing through the movement. Focus on slow, controlled motion and maintain good posture to reduce the risk of injury.

How can I include the Barry Get Up in my fitness routine?

Incorporate the Barry Get Up into your warm-ups, mobility work, or as part of a functional circuit. It can also be done with family or at work as a group activity to build motivation and consistency.

Where can I learn more about Dr. Peter Attia’s work and longevity tips?

You can follow Dr. Peter Attia’s podcast, "The Drive," and read his book "Outlive." For expert summaries and updates on longevity research, subscribe to "The Longevity Digest."