At 93, Jim Arrington isn’t just staying active — he’s rewriting expectations around ageing. The California-based great-grandfather holds the official Guinness World Records title for the world’s oldest competitive bodybuilder, proving that strength has no expiry date.
While his dedication in the gym is remarkable, Arrington has previously revealed that his real breakthrough for longevity happened not under the barbell — but in the kitchen.
From Heavy Milk And Beef To Olive Oil And Mushrooms
For decades, Arrington followed a classic old-school bodybuilding diet — large amounts of milk and beef to support muscle growth. But as he entered his nineties, he realised his recovery wasn’t what it used to be.
He began to notice inflammation affecting his joints and muscles, prompting a complete dietary overhaul. Instead of heavy dairy and red meat, he shifted toward anti-inflammatory foods and healthier fats.
In a 2023 video shared by Guinness World Records, Arrington explained that he replaced his previous diet with one rich in olive oil, mushrooms and other inflammation-friendly ingredients.
“I’ve changed my diet entirely,” he said, adding that reducing foods that triggered inflammation helped him continue training consistently.
Training Three Times A Week — At 93
Arrington’s fitness routine would challenge people decades younger. He trains three times a week, with each session lasting around two hours.
His approach focuses on mechanical tension and intensity. One of his preferred techniques is the “10-10-10” method:
- Perform 10 repetitions
- Hold the weight in a 10-second isometric squeeze
- Complete another 10 repetitions
The goal, he says, is to create maximum muscle engagement — and embrace the burn.
The Real Secret: Adaptability
Perhaps the most powerful takeaway from Arrington’s journey is his mindset.
Born a frail and “sickly” child, he refused to let his early limitations define him. He believes the key to longevity isn’t sticking rigidly to one formula, but adapting as the body changes.
“What works at one time in your life isn’t the same later,” he has said — a philosophy that reflects both physical and mental flexibility.
By listening to his body, adjusting his diet, and training smarter rather than simply harder, Arrington continues to redefine what ageing can look like — one disciplined rep at a time.