Longevity isn’t about “turning back the clock” it’s about feeling good for longer. Few people prove that better than Jim Arrington, officially recognised by Guinness World Records as the world’s oldest competitive bodybuilder. He earned the record in Reno, Nevada at 90 years and 38 days and he kept showing up to train and compete into his 90s.
Jim Arrington Acheivements
- World record: Oldest bodybuilder (male), 9 Oct 2022, Reno. Age 90y 38d.
- Still competing in his 90s: Continued to step on stage after earning the record.
- How he trains: Lifts around three times per week and has adapted his diet over time so he can keep going.
Three personality traits Jim Arrington models that matter for longevity
1. Consistency
The magic isn’t a secret routine, it’s showing up. Research links consistency (reliability, planning, sticking to habits) with lower mortality risk and healthier behaviours over time. Jim’s regular, purposeful sessions are a masterclass in this trait.
How to implement it in your life:
- Book 3 movement “appointments” (walks, lifting, mobility)—and treat them like meetings.
- Track one tiny habit for 30 days (e.g., 10 minutes of strength or a 20-minute walk).
2. Adaptability (Growth Mindset)
What worked at 30 won’t be identical at 70 or 90. Jim adapts his training and nutrition so he can keep doing what he loves. That flexible, “I can improve and/or change” stance mirrors a growth mindset, which emerging studies in older adults associate with cognitive gains and better engagement with healthy behaviours.
How to implement it in your life:
- Cycle intensity: alternate hard/easy weeks; swap movements that irritate joints for pain-free options.
- Quarterly check-in: Adjust, dont abandon. Reassess sleep, recovery, and nutrition.
3. Purpose & Community
Jim doesn’t just lift, he belongs. Competing, training around a community of likeminded individuals, and inspiring people give meaning to his routine. A strong sense of purpose and community is linked with lower all-cause mortality in older adults, and being socially engaged is a hallmark of healthy agers.
How to implement it in your life:
- Give your training a why (play with grandkids, hike a trail with a beautiful outlook at the end, set a goal to build up to and nail 5 push-ups).
- Make it social, join a class, walking group, or lifting crew.
FAQ
Is lifting safe after 60?
With good technique, appropriate loads, and sensible progressions, yes—strength training is recommended for healthy ageing. Start light, focus on form, and progress gradually.
What if my joints complain?
Adjust the movement, not the mission, try supported bodyweight movement to start with, different machines, partial ranges, slower tempos, or swap high-impact for low-impact until tissues calm down.
How long until I feel a difference?
Many people notice energy and mood wins within a few weeks; strength and muscle changes are more visible around 8–12 weeks with consistent effort.
Recovery note (after your lifting sessions):
Support your muscle repair, recovery and joint health post workout with some smart supplementation support.
High-quality protein: Aim for 20 grams of high quality protein within 60 minutes post-workout to support muscle repair. Collagen or Whey Isolate's both work well.
THEAGEHACK HLA (Hyaluronic Acid): Take as directed to support joint comfort and mobility.
THEAGEHACK NMN: Take as directed (morning or pre-training works well) to support cellular energy and recovery between sessions.
Jim Arrington is the reminder we need: you don’t have to train like you did at 30, you just have to keep training. Show up, adjust when life or joints demand it, and carry on. Small, steady work beats perfect plans. Keep moving and adapting, and you’ll feel good for longer.
