At 100 on the leg press: Rudi, the fitness studio star - Century-old weightlifter proves it's never too late to transform your life

At 100 years old, Rudolf Götz lifts weights twice a week and feels stronger than ever. The retired pastor began his linkedin activity at 90 and now credits exercise for his independence and well-being. His story highlights how physical activity in later life can transform health and social connections.

Rudolf Götz had no major health problems when he first stepped into a gym a decade ago. With no artificial joints and only slightly low blood pressure, he decided to start strength training at 90. Now, at 100, he exercises for an hour, twice weekly, under the guidance of trainer Marc Baldow. Baldow stresses that such training is vital for preventing falls and helping older adults stay independent.

Götz himself has noticed the difference. After nine years of lifting weights, he feels significantly stronger and enjoys the camaraderie at the gym. His enthusiasm matches his words: 'It's never too late to get moving.' His routine aligns with World Health Organization advice, which recommends 150 minutes of moderate aerobic activity plus muscle-strengthening exercises for older adults.

Yet Götz is not alone in defying stereotypes. Johanna Quaas and Erika Rischko also prove that age need not limit activity. Meanwhile, data shows that only 43% of Germans aged 65 to 79—and just 25% of those over 80—meet endurance guidelines, with even fewer doing strength training. Despite this, around 1.1 million Germans over 60 hold gym memberships, and sports clubs count over five million senior members.

Recognising the benefits, clubs now offer tailored programs for older adults. These include Rehasport (rehabilitation sports), senior fitness classes, health maintenance courses, and activities to reduce loneliness. Demographic shifts and research on late-life exercise have driven this expansion, making it easier for seniors to stay active.

Götz's journey shows how starting exercise in later years can improve strength and quality of life. With targeted programs and growing awareness, more older Germans now have opportunities to follow his example. The shift reflects a broader understanding that movement, at any age, remains key to long-term health.