At 93, he has the body of a 40-year-old — his daily routine finally revealed

A 93-year-old Irish rower is redefining what aging can look like. Backed by peer-reviewed testing and down-to-earth habits, his story shows how consistent movement and smart nutrition can keep the body remarkably capable.

A Second Act Like No Other

At an age when most are content with crossword puzzles and gentle strolls, Richard Morgan is powering through rowing sessions that would leave many in their thirties wheezing. At 93, this Irishman boasts a body fat percentage most personal trainers would envy and the cardiovascular stamina of someone decades younger.

It sounds like something out of a wellness advert—but Richard’s journey from baker to world-class indoor rowing is as real as it gets. And perhaps what’s most astonishing? He only picked up an oar in his seventies. That’s right—while many are eyeing early retirement, Richard was just getting started.

From Pastries to Podiums

Before the medals and international recognition, Richard’s life was all about flour, ovens, and early mornings. But something shifted when he hit 70. He joined a local rowing club, more out of curiosity than ambition—and discovered a talent that had lain dormant for decades. Fast-forward 20 years, and he’s now a four-time world champion in indoor rowing, defying both gravity and expectations.

His story has since attracted the attention of scientists who, understandably, wanted to understand what makes him tick. Their findings? In lab tests, Richard’s muscle mass measured 80.6% of body mass, with 15.4% body fat, and his heart rate peaked at 153 bpm during a 2,000-meter time trial.¹ His cardiopulmonary function was comparable to a healthy 30–40-year-old, according to a university summary.²

Did you know?
Rowing trains the legs, core, and back in one low-impact motion, which helps explain its appeal for late starters.

The Myth of Inevitable Decline

We’ve been fed the idea that aging inevitably means decline—slower, weaker, more fragile. But Richard is living proof that this isn’t always the case. Research indicates the body remains adaptable well into later life, especially when you combine regular strength training and aerobic work with adequate recovery.

In Richard’s case, his transformation suggests it’s never too late to start. Whether you’re 30, 50, or 75, your body is capable of more than you think—provided you give it the right mix of exercise, nutrition, and, let’s be honest, a bit of grit.

So What’s His Secret?

Surprisingly, there’s no high-tech equipment or fancy supplements involved. His fitness routine is refreshingly down-to-earth:

Around 40 minutes of rowing, several times a week
Regular strength training
A higher-protein diet—above the U.S. adult RDA of 0.8 g/kg/day, spread across the day³

This combination of cardiovascular and resistance exercise, paired with consistent protein intake, helps maintain muscle and keep his metabolism firing. As Philip Jakeman, a leading academic in healthy aging, points out: physical training coupled with good nutrition isn’t just beneficial—it can be transformative, even at 93.⁴

Did you know?
Even modest gains—like two short walks and one light dumbbell session a week—can begin building momentum for strength and stamina.

Lessons Worth Rowing For

Of course, not all of us are going to take up competitive rowing in our retirement years. But that’s hardly the point. What Richard offers is a compelling reminder that age doesn’t have to be a full stop—it can be a comma, or even an entirely new paragraph.

Start where you are. Walk more. Try that yoga class. Dust off the dumbbells. Find something you enjoy and stick with it. The human body, it turns out, is less like an hourglass and more like a well-loved instrument—the more you play it, the better it sounds.

Footnotes

Journal of Applied Physiology — “Physiological characteristics of a 92-yr-old four-time world champion indoor rower” — URL: https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00698.2023
Maastricht University — “Lessons on aging from active older people. ‘At 93, he’s as fit as a 40-year-old’” — URL: https://www.maastrichtuniversity.nl/news/lessons-aging-active-older-people-%E2%80%9C-93-he%E2%80%99s-fit-40-year-old
National Academies of Sciences, Engineering, and Medicine — “10 Protein and Amino Acids | Dietary Reference Intakes” — URL: https://nap.nationalacademies.org/read/10490/chapter/12
National Institute on Aging — “Health Benefits of Exercise and Physical Activity” — URL: https://www.nia.nih.gov/health/exercise-and-physical-activity/health-benefits-exercise-and-physical-activity

At 93, he has the body of a 40-year-old — his daily routine finally revealed

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