Achieving Top 1% Fitness After 70: A Personal Journey

I’ve been immersed in extreme fitness and competition since the 1970s, with a lifelong passion for adventure racing, cycling, ultra running, and endurance sports. What draws me most to these pursuits isn’t just the competition itself but the incredible communities of people who constantly push their limits. While I’ve rarely competed at the elite level, I’ve been fortunate to connect with some of the best athletes in the world, often walking away with not just admiration but genuine friendships.

I’ve had the privilege of being on race teams and training , both from and alongside Navy SEALs, Army Delta operators, world-class adventure racers, top ultra runners, elite tactical athletes, and some of the toughest rugby players in the world. These men and women, striving to reach the top 1% of their sport or mission, inspire me endlessly. They embody unwavering dedication, testing their limits daily, reaching to achieve in their pursuit of excellence and personal growth.

Why am I writing this, and who cares? Honestly, I’m writing this mostly for myself. Lately, I’ve been dedicating a lot of time to understanding longevity, anti-aging, and managing the challenges of blood cancer. There’s been plenty of buzz about celebrities spending hundreds of thousands—sometimes millions—of dollars to fight aging. I don’t have that kind of budget, but I’ve found methods that work for me and deliver real results.

I often get asked what I do to maintain my health and stay competitive, so I decided to put it all out here. My hope is that others striving to be in the top 1% will find value in this, learn something new, and maybe even share fresh ideas, protocols, or competitions I haven’t discovered yet. This is as much about learning and growing as it is about sharing my journey.

I want to be able to say, to myself,  I’m in the Top 1%!

To be in the top 1% of men over 70 in terms of fitness, you’d need to demonstrate exceptional strength, endurance, flexibility, and overall health for your age.

Here’s a breakdown of what that might look like, based on benchmarks from research on age-related fitness levels, athletic performance data, and healthy aging standards:

1. Cardiovascular Endurance (VO2 Max)

• Top 1% Benchmark: 35+ mL/kg/min
• Comparable to: A highly trained endurance athlete in their 70s
• Test Example: 1.5-mile run or cycling test
• Goal: Completing a 5K in under 28 minutes is considered elite for men over 70.

2. Strength (Lifts & Bodyweight Exercises)

Bench Press

• Top 1% Benchmark: 1.2x bodyweight
• Example: A 170 lb man benching 200+ lbs

Squat

• Top 1% Benchmark: 1.5x bodyweight
• Example: A 170 lb man squatting 255+ lbs

Deadlift

• Top 1% Benchmark: 2x bodyweight
• Example: A 170 lb man deadlifting 340 lbs

Bodyweight Exercises (Push-Ups & Pull-Ups)

• Push-Ups: 40+ in one set
• Pull-Ups: 10+ in one set

3. Flexibility & Mobility

• Touching toes with straight legs
• Deep squat without pain or assistance
• Overhead shoulder flexibility (arms straight above head)

4. Balance

• Single-leg balance: Hold for 45+ seconds on each leg
• Walking heel-to-toe in a straight line for 30 feet without wobbling

5. Body Composition

• Top 1% Body Fat Percentage: 10-15%
• Healthy BMI Range: 21-24

6. Functional Strength Tests

• Chair Stand Test: 20+ chair stands in 30 seconds
• Timed Up and Go Test: Under 8 seconds
• Grip Strength: 50+ kg (110 lbs)

As I continue my journey to achieve and surpass the top 1% fitness level for men over 70 in 2025, my goal is to demonstrate that age is no barrier to pushing boundaries and living at peak fitness, health, and wellness. Turning 70+ isn’t a limitation—it’s an opportunity to redefine what’s possible.

I’m eager to embrace new challenges, connect with inspiring individuals, and stay excited about the road ahead. Along the way, I hope to engage with like-minded people to exchange ideas, discover new approaches, and explore innovative paths for growth. Together, we can uncover natural ways to heal, boost vitality, and break free from the limitations the status quo places on high achievers.

If this resonates with you, I encourage you to reach out and share your own ideas and successes. Let’s inspire more people to see that life truly begins anew when we commit to taking care of ourselves, aiming higher, and living at the level we’re capable of achieving. The best is yet to come!