At 79 years old, competitive powerlifter Tom Rauscher continues to defy age-related stereotypes, embracing both physical activity and a positive outlook on life. A retired computer systems executive who took up powerlifting in his late 70s, Rauscher emphasizes the importance of staying active, setting achievable goals, and indulging in moderation. His insights were featured in a recent article by Sarah Andersen in Business Insider.
Rauscher maintains a vigorous training regimen in preparation for the 2025 National Senior Games in Iowa, where he recently achieved remarkable success, finishing first in his division and third overall in powerlifting. He attributes his longevity and vitality to consistent exercise and a balanced diet, and he has five key tips that he believes can help others maintain health and happiness as they age.
Daily Movement is Essential
Rauscher starts each day with a rigorous workout routine, which includes 150 V-ups, 30 push-ups, 30 squats, and a two-minute plank. He varies his exercises throughout the week with CrossFit, indoor cycling, and Pilates. “Exercise is the most powerful drug for longevity,” he said, quoting Dr. Peter Attia from the book “Outlive.” His goal for this year is to average 300 V-ups, 100 push-ups, 75 squats, and four minutes of plank daily. Rauscher believes that even as one ages, it is crucial to remain active and push personal limits.
The Power of Goal Setting
Rauscher has been setting goals since high school, a practice that has allowed him to break down larger ambitions into manageable tasks. He recently celebrated completing his one millionth V-up, an achievement he has tracked meticulously over the past decade. This approach not only assisted him in winning gold medals in national pole vaulting championships in his 40s but also guided his transition into powerlifting. He views masters athletics as an opportunity for continuous development, noting that age divisions allow for ongoing goal-setting and personal growth.
Rauscher explains that every five years brings a new age group, presenting fresh opportunities for achievement. “That way, you can keep progressing in terms of achieving new goals,” he said.
Embrace Lifelong Learning
Rauscher emphasizes the significance of continuous learning, particularly about aging. He has taken classes on the biology of aging, which have helped him understand the physical changes that occur as one gets older. “Learning about aging at the molecular level helped me see aging as a more controllable process,” he stated. This knowledge empowers him to embrace aging rather than fear it, accepting that limitations exist but can be managed.
Balanced Nutrition with Occasional Treats
In terms of nutrition, Rauscher maintains a balanced diet without adhering to extreme diets. He focuses on complex carbohydrates from vegetables, fruits, and grains while avoiding high-sugar and high-fat processed foods. Rauscher explains that while he generally steers clear of grain-based desserts, he allows himself occasional treats, such as chocolate. His typical breakfast includes nutrient-dense options like a healthy cereal with skim milk and a scoop of protein powder.
“Your body doesn’t function effectively without carbohydrates,” he said, emphasizing the importance of distinguishing between refined sugars and essential dietary sugars.
Connect with Supportive Communities
Rauscher finds fulfillment in coaching and teaching, which he describes as some of the most rewarding aspects of his life. He leads Pilates and cycling classes and serves as an assistant coach for pole vaulting at his former high school. His engagement with younger athletes is particularly meaningful, as he hopes to inspire them to remain active as they age.
He credits his partner, Carol Rauscher, for being a crucial support system, stating, “We both try to lead very healthy lifestyles in terms of exercise, nutrition, sleep, seeing doctors regularly, and so on.”
Through his dedication to fitness, goal setting, lifelong learning, balanced nutrition, and community engagement, Rauscher exemplifies that age is merely a number. His approach serves as an inspiration to many, demonstrating that a fulfilling and active life is possible at any age.
