Meet Richard Morgan.
93 years old.
But with the heart, lungs, and muscles of a man in his 40s.
He’s a 4x world indoor rowing champion who only started training at 73.
Here are 8 lessons from the fittest 93-year-old alive 🧵
93 years old.
But with the heart, lungs, and muscles of a man in his 40s.
He’s a 4x world indoor rowing champion who only started training at 73.
Here are 8 lessons from the fittest 93-year-old alive 🧵
1. It’s never too late to start.
At 73, Morgan was sedentary. Then he tried rowing at his grandson’s practice — and was hooked.
Now? World champion. 10x around the globe on the rowing machine.
Your age isn’t the barrier. Inactivity is.
At 73, Morgan was sedentary. Then he tried rowing at his grandson’s practice — and was hooked.
Now? World champion. 10x around the globe on the rowing machine.
Your age isn’t the barrier. Inactivity is.
2. He moves every day.
Morgan rows 18.5 miles a week in 40-min daily sessions.
Mostly in his backyard shed.
His VO₂ max rivals a fit 40-year-old’s — all thanks to consistency, not extreme intensity.
Morgan rows 18.5 miles a week in 40-min daily sessions.
Mostly in his backyard shed.
His VO₂ max rivals a fit 40-year-old’s — all thanks to consistency, not extreme intensity.
3. He lifts weights 2–3 times weekly.
• Squats
• Rows
• Curls
3 sets to failure, twice a week.
He’s preserved 80% of his muscle mass — most lose 50% by his age.
Strength training keeps you young.
• Squats
• Rows
• Curls
3 sets to failure, twice a week.
He’s preserved 80% of his muscle mass — most lose 50% by his age.
Strength training keeps you young.
4. He eats like an athlete.
~165g protein daily for his 165-lb frame.
15% body fat — leaner than many 40-year-olds.
Protein isn’t just for bodybuilders…
It’s for anyone who wants to keep muscle.
~165g protein daily for his 165-lb frame.
15% body fat — leaner than many 40-year-olds.
Protein isn’t just for bodybuilders…
It’s for anyone who wants to keep muscle.
5. He trains smart with varied intensity:
• 70% low-intensity (Zone 2)
• 20% moderate
• 10% all-out sprints
His peak power matches a fit 25-year-old.
Variety beats going all-out or doing nothing.
• 70% low-intensity (Zone 2)
• 20% moderate
• 10% all-out sprints
His peak power matches a fit 25-year-old.
Variety beats going all-out or doing nothing.
6. He keeps it simple.
No fancy gym. No complex program.
Just a rowing machine and dumbbells in his shed.
Simplicity fuels consistency — and consistency fuels results.
No fancy gym. No complex program.
Just a rowing machine and dumbbells in his shed.
Simplicity fuels consistency — and consistency fuels results.
7. He found joy in movement.
Morgan rows for pleasure and jokes about outliving his competition.
If you enjoy it, you’ll stick to it.
Exercise shouldn’t feel like punishment.
Morgan rows for pleasure and jokes about outliving his competition.
If you enjoy it, you’ll stick to it.
Exercise shouldn’t feel like punishment.
8. No excuses. Ever.
Rain or shine, he trains daily.
Driven by discipline and purpose — not medals.
At 93, he has fewer excuses than most 30-year-olds.
Commitment compounds over decades.
Rain or shine, he trains daily.
Driven by discipline and purpose — not medals.
At 93, he has fewer excuses than most 30-year-olds.
Commitment compounds over decades.
-Suffering with low testosterone
-Low libido
-Less energy levels
-low muscle mass
-No morning wood
Than You should definitely try this product, you won’t face these problems ever again 👇
boreome.com/HH
-Low libido
-Less energy levels
-low muscle mass
-No morning wood
Than You should definitely try this product, you won’t face these problems ever again 👇
boreome.com/HH
• • •
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