I’M 99 AND TRAIN SIX DAYS A WEEK – HERE’S EVERYTHING I DO TO STAY STRONG AND MOBILE
99-year-old Shirley Goldman is living proof that exercise is the key to a longer, healthier life. With seven months to go until the great-grandmother turns 100, she still wakes up at 5am and trains every morning – and she puts her health down to staying active. ‘I’ve exercised my whole life,’ she tells Women’s Health UK. ‘As a little girl, I was always playing catch, basketball or running around. In my adult years, I played golf, volleyball and tennis for over 30 years. Activity has always been a part of who I am.’
Exercise has been a constant, but what that looks like has evolved over time. While sport defined her early adulthood, she switched to strength training at 95 with the guidance of a physical therapist and fitness trainer. She doesn't track any health metrics, but she says she doesn't need to: ‘My doctor told me to "Keep doing whatever you’re doing." That’s enough motivation for me.’ Below, Goldman shares how she stays active at 99, and her advice for getting started.
1. I rely on convenience and support from professionals to get started
I began going to the gym as soon as I moved into Encore Luxury Living in New York in July 2022. I’m not someone who can sit still, so having a beautiful gym right downstairs made it easy. I’ve always believed in keeping busy and staying active, and the convenience and support here inspired me to jump right in.
Training here was my first time doing more structured gym workouts. I learned by taking my time on each machine, focusing on proper form, and listening to my body. I also work with our physical therapist and fitness trainer, who help with balance, posture and recovery, so I always feel supported.
2. I warm up with cardio
I work out five to six days a week at Encore Luxury Living in the early morning around 9am, dedicating about an hour to each session. I begin with cardio, usually 20 minutes on the bike to warm up and get my heart rate moving. After that, I do light strength training with three-to-four-pound weights, focusing on my arms.
I like to focus on strengthening my arms because upper-body strength is essential for maintaining independence at my age. Strong arms help me safely push myself up out of a chair, steady myself while walking, and handle everyday tasks with more confidence. I've found that keeping my arms strong directly improves my mobility and overall sense of security. To train them, I use resistance equipment, including bands and various machines, for mobility and muscle strength.
3. Besides strength, I prioritise posture and balance for longevity
I strength train to build muscle to protect my joints and bones, but I also work with a physical therapist twice a week on posture and balance. These sessions usually include gentle core-strengthening movements, posture alignment work to keep my shoulders, back and spine tall, and controlled stepping exercises. I also practice light balance drills, such as standing on one foot with support. All of these exercises help me stay stable, upright, and confident in my daily movements.
I’m proud that my posture has always been good. In fact, my teacher used to have me walk around the classroom because my back was so straight, but staying active helps me maintain it. I don’t need chairs with arms; I sit straight up.
Beyond that, I meet with our certified fitness trainer twice weekly for post-workout recovery like massage and a massage gun treatment – these help me to prevent injury.
4. I tailor my nutrition to longevity
I’ve always believed a sensible, balanced diet (not cutting anything out but focusing on healthy foods) is important for longevity. I avoid over-processed food and focus on getting all my micronutrients (the vitamins) and macronutrients (protein, carbs and fat). Overall, I watch what I eat, but I do sometimes have the odd treat – I just try not to overdo it.
- Pre-workout snack: Banana and a cup of tea.
- Breakfast: After my workout, I eat eggs for protein, along with fruit.
- Lunch: Vegetables, a salad, or soup.
- Dinner: A balanced meal with carbs, vegetables and lean protein.
- Snacks: Fruit or something simple and healthy.
5. I train with the goal of reaching 100
My main goal right now is to reach 100 feeling good (I’m turning 100 in November). I’m a grandmother and great-grandmother to 11 wonderful great-grandchildren. They visit me at Encore on weekends and staying strong and active means I can keep up with them. I used to play sports with my grandchildren years ago; now I cheer on my great-grandchildren at their games.
Regular training means I move with confidence, physically and mentally. I get up early, go to the gym, and stay busy. Many people my age slow down because they’re afraid of movement, but staying active keeps me independent and energetic. It makes me feel like a new person every day. I feel proud of myself. I feel accomplished after every workout. I feel alive.
6. I keep my routine simple and consistent
I don’t overcomplicate how I train. I stick to the below routine and mix up strength exercises according to how I feel on the day or depending on whether I’m training with my fitness trainer. I look forward to it every day.
- Monday: Cardio and strength
- Tuesday: Cardio, strength, plus physical therapy
- Wednesday: Cardio and strength
- Thursday: Cardio, strength, plus physical therapy
- Friday: Cardio and strength
- Saturday: Light workout or movement
- Sunday: Rest or gentle movement
7. I want other women to experience the benefits of exercise
My advice for older women wanting to exercise but who feel afraid to get started is simple: keep active, whatever way you can (that doesn’t need to be structured gym workouts, it can be sports or keeping active throughout the day with housework or walking). Don’t be afraid to try new things. Start light, stay consistent, and remember – it’s as good for your mind as it is for your body.
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