Jim Arrington's story is one of overcoming adversity and achieving remarkable feats in the world of bodybuilding. Born prematurely and plagued by various health issues throughout his childhood, he defied the odds to become the world's oldest professional bodybuilder, proving that age is just a number when it comes to pursuing fitness goals.
Early Life and Transformation
Born on September 1, 1932, Jim Arrington faced numerous challenges from a young age. He was born premature and suffered from a variety of health conditions throughout his childhood, including asthma. He was often bullied in school and was considered a "very unhealthy" child, falling sick frequently. His parents "struggled and struggled" to save him.
In 1947, at the age of 15, Arrington decided to take control of his health and transform his physique. Inspired by the superheroes he saw in comic books, he began lifting weights. He was captivated by muscle magazines he saw at the drug store, marveling at the physiques of the bodybuilders. He ordered a 25-cent pamphlet with basic training advice and began working out, using the pictures as inspiration and guidance. There was no looking back since. This moment sparked what would become a lifelong dedication to the sport of bodybuilding and competitions.
Training and Longevity
For over seven decades, Jim Arrington has remained a fixture in the bodybuilding world. He is often seen at the legendary Gold’s Gym in Venice Beach, training for two hours at least twice a week. Think you’ve been hitting the gym for a long time? Jim Arrington’s got you beat: The Venice, California man has been lifting for 74 years.
In 2018, Guinness named the retiree the world’s oldest competitive bodybuilder. His last bodybuilding competition was in 2022, and he says he has no plans to retire, which means that at 90 years old, he officially holds the record of being the oldest professional bodybuilder in the world.
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Arrington attributes his longevity in bodybuilding to several factors, including listening to his body and adapting his training routine with age. "What works for a person at one time in their life isn't the same," he says. "And that's the whole thing about bodybuilding: it's adaption."
Arrington typically trains all of his muscles in one training session, but more often than not, he will train his legs separately from the rest of his body. He follows a split routine, dividing his body into three sections: legs on Monday, mid-body (abs, chest, lower and middle back) on Wednesday, and shoulders and arms on Friday.
On Fridays, his shoulder and arm workout includes pulley reverse flies, pulley front raise for the front delt, lateral raise machine, preacher curl, pulley curl, dip machine, and pulley triceps.
He typically starts with a 20-rep warmup set, followed by a set of 10, 8, and 6 with a heavier weight, using the same weight for each set and taking short resting periods of about 30 seconds.
Dietary Adaptations
Jim Arrington has also completely overhauled his diet over the years. As a young bodybuilder, he followed the "old style" of muscle-growing diet, consuming huge amounts of milk and beef. "Those were the two foods that I'm not allergic to," he says.
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However, he realized that these foods were leading to inflammation, so he made significant changes to his diet. "I changed my diet entirely. I figured if I did that, I could continue training, and I could keep this thing up."
His current diet focuses on reducing inflammation and promoting gut health. He emphasizes olive oil, mushrooms, and other healthy foods. He follows a diet inspired by Dr. Gundry's "The Longevity Paradox," which focuses on getting rid of "leaky gut."
With each meal, Jim eats a lot of salad. As for supplementation, Jim takes a high-quality whey protein. He consumes a little over one scoop of Optimum protein and some olive oil, making olive oil his main source of fats. He also eats vegetables and experiments with foods like sweet potatoes and mushrooms. He consumes about a liter of olive oil per week.
Inspiration and Motivation
Jim Arrington's achievements have inspired countless people around the world. He finds motivation in the positive impact he has on others. "What inspires me is the people that come up and say I inspire them," he says.
He also remains driven by his own desire to improve and compete. Despite his impressive physique, Arrington admits that he has a "very low opinion" of his physical shape. "I see all these fantastic physiques, and I knew the only way I could make it is if I outlast everybody," Arrington told Guinness. "And that’s exactly what I did.”
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Advice for Aspiring Bodybuilders
When asked about advice for younger guys who want to have the same longevity in training, Arrington emphasizes the importance of experimentation and finding what works best for each individual. He recalls advice he received from Ken Waller, Mr. Universe in 1975: "The secret to bodybuilding is do what works for you."
He also stresses the importance of setting goals and staying consistent. "The answer is that I'm goal-orientated," he says. "And then the other thing is that for some reason, and I can't understand it, people seem to be inspired by me. And that keeps me going because that inspires me, that other people can be inspired by me, even though I can't believe they are!"
Arrington also shared a strategy that worked for him when he was in college and wanted to improve his squat. He quit doing any other training and focused solely on squats five days a week, gradually increasing the weight each workout.
Overcoming Challenges and Misconceptions
Jim Arrington's story challenges the misconception that exercising is only for young people. He has proven that individuals of all ages can set and meet fitness goals, provided they are consistent and diligent in their efforts.
He has dealt with many health issues over the course of his life, especially as a child, but has defeated all odds. His journey demonstrates the power of perseverance and the human body's ability to adapt and overcome challenges.