I’m a 63-year-old marathon runner — here’s the exact strength workout I use to maintain balance and build functional strength

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