Craig Cooper is proof that age really is just a number. At 63, he’s written a book, runs two health companies and is training for an ultramarathon. His secret? There isn’t one.
“The real key is consistency and moderation over a lifetime. You don’t need to be an ultra-athlete, a CrossFitter, or on the treadmill at Equinox every day. Nobody in the Blue Zones lives like that — and they outlive 99% of us,” he tells Tom’s Guide.
“I strength train every day — it’s essential, especially as you age. At 62, my focus is less about chasing max lifts and more about preventing fragility, maintaining balance and staying functionally strong. My approach has evolved since my 50s, shifting toward movements that support longevity and performance in the sports I love.”
Weightlifting is important as we age, as it can help combat muscle loss, strengthen bones and prevent conditions like osteoporosis, as well as improve balance and stability to prevent falls.
Whether you’re using a set of the best adjustable dumbbells at home or heading to the gym, lifting weights has been proven to be a powerful tool for managing chronic conditions like arthritis, heart disease and back pain.
Here’s the exact strength training workout Cooper does every day.
- 200 push-ups
- 100 dips
- 50 leg presses
- 50 pull-ups
- 3x50-meter kettlebell farmer carries (at ~80% bodyweight)
- 50 leg curls
“I always pair strength work with cardio — whether it’s mountain biking, open water swimming, or hiking”, Cooper adds.
Obviously, doing 200 push-ups and 100 dips might be a little out of your range if you’re a beginner, but start with 10 reps and build up. Remember, it’s essential to move with good form to avoid injuries, so if you’re new to an exercise or you’re returning to fitness following some time off, it’s always a good idea to check in with a personal trainer.
Cooper’s workout targets all of the major muscle groups in the body for a full-body workout. Plus, you can do the entire workout with a set of dumbbells and a resistance band for the leg curls, so a gym membership isn’t essential.
What are the benefits?
As well as strengthening your muscles and bones, strength training as we age is essential for boosting your metabolism, reducing body fat and improving insulin sensitivity.
You lose muscle mass as you age, and your metabolism slows down, making it easier to gain weight. Pairing strength training with a healthy diet and cardio can keep your weight in check. If you are looking to lose weight, it’s a good idea to strap one of the best fitness trackers to your wrist, so you can ensure you’re in a calorie deficit.
“Fitness isn’t complicated — but the internet makes it look that way,” Cooper tells me. “Too many 'fit-fluencers' push quick fixes, biohacks and expensive supplements. My advice is to master the basics first. Build strength, eat real food and stay consistent. You can worry about NAD, keto, cold plunges and unproven supplements later."
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