It’s no secret that resistance training has positive impacts on longevity. A 2019 meta-analysis in the European Journal of Preventive Cardiology found that “Resistance training is associated with lower mortality and appears to have an additive effect when combined with aerobic exercise.” (1) John Claassen is representative of these results.
The then 89-year-old Claassen found he moved less efficiently, and his posture was worsening with age; he sought to make a change. Now, the 96-year-old Claassen is a powerlifter training at Greysteel Strength and Conditioning in Farmington, MI. He celebrated his 90th birthday with a 100-pound deadlift and has only improved since.
In the documentary-style video below, the then 92-year-old Claassen trains for a deadlift contest at CrossFit Illumine in Niles, IL, where he competed raw. He went three for three — 97.5 kilograms (215 pounds) on his first attempt, 102 kilograms (225 pounds) on his second attempt, and 106.5 kilograms (235 pounds) on his third attempt. Check it out below:
During his training for his deadlift competition, Claassen performed barbell curls, deadlifts, safety-bar squats, prowler pushes, and incline bench presses. On contest day, he was filmed warming up with 90, 135, and 180 pounds on the barbell. He wore knee sleeves and a lifting belt.
The only competition I have is with myself.
Training at an older age has a plethora of health benefits. According to PLoS One, “Older athletes are capable of rigorous training programs and top performances while adjusting to changes due to biological aging.” Additionally, Olympic weightlifting and powerlifting are less likely to lead to injury than participation in contact sports. (2)(3)
A 2021 meta-analysis in the European Review of Aging and Physical Activity found that after analyzing 561 healthy older adults aged 65.8 to 82.8 with sarcopenia (loss of muscle tissue due to aging), resistance training “improves body fat mass, muscle strength, and muscle performance.” (4) Specifically, they found positive effects on body fat mass, handgrip strength, knee extension strength, and gait speed.
Train for Life
Claassen didn’t begin his weight training journey until he was 89 years old. He decided to make a change because he noticed his physicality deteriorating as his posture worsened. The change involved walking into the gym, finding a coach in a supportive environment, and some weight plates on a barbell. He’s representative that it’s never too late for fitness.
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References
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Saeidifard, F., Medina-Inojosa, J. R., West, C. P., Olson, T. P., Somers, V. K., Bonikowske, A. R., Prokop, L. J., Vinciguerra, M., & Lopez-Jimenez, F. (2019). The association of resistance training with mortality: A systematic review and meta-analysis. European journal of preventive cardiology, 26(15), 1647–1665. https://doi.org/10.1177/2047487319850718
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Huebner, M., Meltzer, D., Ma, W., & Arrow, H. (2020). The Masters athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences. PloS one, 15(12), e0243652. https://doi.org/10.1371/journal.pone.0243652
- Aasa, Ulrika et al. “Injuries Among Weightlifters And Powerlifters: A Systematic Review”. British Journal Of Sports Medicine, vol 51, no. 4, 2016, pp. 211-219. BMJ, doi:10.1136/bjsports-2016-096037. Accessed 11 Apr 2023.
- Chen, N., He, X., Feng, Y. et al. Effects of resistance training in healthy older people with sarcopenia: a systematic review and meta-analysis of randomized controlled trials. Eur Rev Aging Phys Act 18, 23 (2021). https://doi.org/10.1186/s11556-021-00277-7
Featured image courtesy of Greysteel: Fitness After Fifty’s YouTube channel.