'I'm 95 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

When many of us work out, we perhaps envision what our exercise routine might look like 30, 40 or even 50 years from now—you might aspire to do any form of exercise at all at that age. Mobility and continuing fitness ventures is always something great to aim for when you’re in your younger years.

For David Scott, those goals have become a reality. At 95 years-old, the World War II veteran, who now lives in Dover, New Hampshire, hits the gym regularly and continues to stay fit, with a routine that rivals the routines of younger folks.

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An Athletic Background

Scott’s start in athletics wasn’t really “athletic” at all—in fact, he was simply trying to survive each and every day. He explains that he grew up in Chicago in a suburb located right by Al Capone’s infamous stomping grounds, and it was a very dangerous area. “This made me want to learn how to fight and defend myself if it was ever necessary, which got me interested in fitness and wrestling,” he says.

In high school, he became very active in his school’s athletic programs, playing baseball and football. In college, he discovered wrestling and was on the college team. In New England, he even became a “welterweight champion,” a wrestling category for those who weigh less than 147 pounds.

“Wrestling was not only a great measure of strength but also great for mental health,” Scott reflects. “It is a sport that makes you think, and if you are a good wrestler, it takes a lot of brain power to master your opponent. I learned that you have to move faster than them and think two steps ahead.”

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Feeling Like a 70 Year-Old

At the age of 95, Scott says that his biggest fitness achievement is that he feels more like a 70 year-old.

“I am healthy and moving thanks to my fitness routine,” he says. “I am most proud of my lung capacity and muscle power—I feel very fit for my age. My main goals are to keep my breathing in condition, continue to move and keep healthy.”

Scott adds that he tends to feel “much better” on days when he works out.

“Exercise makes me feel like I am in control of my body and have a better outlook on the day ahead of me,” he says. “On the days I work out, I feel like I have more energy and my body even looks forward to my exercises.”

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David Scott’s Workout Routine

Walking warm-up

Before starting his workout at the gym, Scott walks a quarter mile to a half mile as a warm-up. He does this around his neighborhood to warm up his muscles and raise his heartrate a bit.

Lifting weights

Scott explains that he works out at Planet Fitness three times a week for about 30 minutes during each session.

“Planet Fitness is very well-designed,” he says. “You have the weights in different variables, and I try to stretch and flex my muscles with 20 reps. I also work on my leg muscles, back muscles and abdomen muscles during a typical workout. In a typical session, I use about 10 different machines.”

Two of his favorite strength moves include leg extensions and preacher curls, and ahead, Scott shares his best tips for carrying out these moves.

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Leg extensions

Scott says that when using the leg extension machine, you should first set the desired weight and adjust the seat to make sure it’s comfortable. Then position yourself to sit properly in the seat and extend your legs slowly until fully extended. Avoid locking your knees while squeezing, and hold at the top of the movement for a breath. Next, lower your legs with control and repeat until you reach the number of repetitions you would like to achieve.

Preacher curls

Scott explains that when using the preacher curl machine, you will adjust the seat and make sure your upper arms are resting comfortably on the pads. Then set the weight and position yourself correctly—sitting upright and against the backrest. Grip the handles with palms facing up and perform the curl by slowly curling the weight toward your shoulders, keeping your elbows pressed into the pad. Focus on your biceps and squeeze them at the top of the movement and then lower with control, maintaining tension throughout the movement. Repeat until you reach your desired number of reps.

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Wise Words

As someone who has achieved an optimal level of fitness into his golden years and beyond, Scott says that he would tell fellow seniors to “overcome any fear or laziness you may have,” adding, “Just do it and you will not regret it.”

He sells the benefits of exercise by saying that fitness keeps your mind clear and helps you challenge yourself.

“If you keep up with exercise, you will keep feeling younger,” he says. “It also helps you play with your grandkids with ease—you will feel better if you are able to move and keep up with them!”

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Sources

• David Scott, Planet Fitness member.