93-Year-Old Bodybuilder's Longevity Rules
The world's oldest active bodybuilder continues competing at 93 by following three simple rules: never skip workouts, prioritize recovery and consistency, and keep nutrition simple but sufficient. He trains three days per week and credits these foundational habits for maintaining muscle and competitive ability well into his 90s.
- The bodybuilder, Jim Arrington, was born six weeks premature in 1932, weighing only 5.5 pounds, and was chronically ill with asthma throughout his childhood. He was inspired by superheroes to start lifting weights at age 15 in 1947 to build strength. - Arrington didn't enter his first bodybuilding competition until he was 45 years old, believing he didn't have the right genetics to compete at a younger age. He has since competed in over 60 contests, winning 16 of them. - He was first recognized by Guinness World Records as the world's oldest male bodybuilder at age 83 and continues to hold the title. - His diet has evolved significantly over the years; he used to consume large amounts of milk and beef but switched to a diet rich in olive oil and mushrooms to combat inflammation. - His two-hour workout sessions are split by body part: Monday is for legs, Wednesday focuses on the mid-body including chest and back, and Friday is for shoulders and arms. - In 2023, at the age of 90, he competed in an IFBB Professional League event, placing 3rd in the men's 70+ category and 1st in the men's 80+ category. - As part of his training adaptation, he incorporates sets where he holds a weight for 10 seconds mid-repetition to increase muscle burn. - He is also a great-grandfather and continues to train at the iconic Gold's Gym in Venice Beach, California.
