79-Year-Old Powerlifter Tom Rauscher Defies Age with Record Wins

**Tom Rauscher Isn't Afraid of Getting Older** He says it's important to focus on what you *can* still do—not what you can no longer do. Among his tips for a happy life in old age: stay active, set goals, and treat yourself now and then. Rauscher doesn't feel old. *"What does it even mean to feel 79?"* he asked *Business Insider*'s Sarah Andersen. *"I'm still very active. I can still train hard."* The former IT manager turned competitive powerlifter works out regularly and occasionally indulges in a piece of chocolate. Powerlifting is a strength sport with three disciplines—squat, bench press, and deadlift—each performed with as much weight as possible. Earlier this year, *BI* followed Rauscher as he trained for the **National Senior Games**. *"I track my workouts very precisely,"* says the 79-year-old. He logs every session in a notebook and summarizes the data in a daily training journal. *"I can look back at what I've done in recent weeks and try to improve a little each time."* Rauscher has won over half a dozen gold medals in pole vault at national championships. At the 2025 **National Senior Games** in Iowa, he recently took first place in his weight class and third overall in powerlifting. Here are his five tips for staying fit, healthy, and happy well into your 70s and beyond.

**1. Move Every Day**

Rauscher trains daily—sometimes twice. *"Exercise is the most effective tool for a long life,"* he says, echoing the book *Outlive* by Peter Attia, which he has read. He starts each day with 150 V-ups (also known as "jackknives"), 30 push-ups, 30 squats, and a two-minute plank. Throughout the day, he alternates between CrossFit, indoor cycling, and Pilates, supplementing his morning routine. His goal this year? Averaging 300 V-ups, 100 push-ups, 75 squats, and four minutes of planking per day. *"Even if you can't do everything you once could, you can still do plenty,"* he says.

**2. Keep Setting Goals—No Matter Your Age**

Rauscher has been setting goals since high school. About a decade ago, for example, he decided to complete one million V-ups. *"Last year, I hit my millionth V-up since I started counting,"* he says. Setting goals helps him break big ambitions into manageable achievements. This mindset has earned him over 40 gold medals in national pole vault championships and led him to take up **powerlifting** in his late 70s. It also helps him navigate aging. Senior athletics competitions are divided into five-year age groups—a model Rauscher sees as a lifelong framework for progress. *"Every five years, you enter a new age bracket and can set fresh goals,"* he explains. *"That way, you keep evolving and reaching new milestones."*

**3. Never Stop Learning—Train Your Brain Like a Muscle**

Rauscher stresses the importance of continuous learning. He reads extensively about aging, *"so I know what to expect and can prepare as best as possible."* *"Recently, I took a course on the **biology** of aging,"* he says. *"The professor, a former physician, explained how the body changes over a lifetime. It was fascinating."* Understanding aging at a molecular level has helped him see it as a process he can influence—not just an inevitable decline. *"I don't think aging scares me,"* he says. *"Yes, it comes with limitations, but every stage of life does. The key is knowing your boundaries and focusing on what you *can* do—and enjoying it."*

**4. Chocolate and Carbs Are Fine**

Rauscher doesn't follow extreme **diets** like low-carb, high-fat, or high-protein plans. Instead, he focuses on balanced nutrition while avoiding certain foods. "I generally cut out grain-based desserts," he explained. "I'm talking about cookies, cakes, and pastries. I love them, of course, but I rarely include them in my diet because they usually contain high levels of saturated fats or added sugar." That doesn't mean he avoids sweets entirely. "Often, my partner and I treat ourselves to a piece of chocolate for dessert, or occasionally something special, like a delicious pastry," he said. His daily meals are simple but nutrient-rich. Breakfast often consists of a healthy cereal—such as Grape-Nuts or wheat bran—with low-fat milk and a scoop of protein powder. A certified expert in **nutrition**, fitness, and weight management, Rauscher said he also prioritizes complex carbohydrates from vegetables, fruits, whole grains, and lean protein while steering clear of fast food, which tends to be high in sugar and saturated fats. *Read the original article on **our website**.*