'I’m 71 Years Old and in the Best Shape of My Life—Here’s Every Detail of My Workout Routine'

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‘I’m 71 Years Old and in the Best Shape of My Life—Here’s Every Detail of My Workout Routine’ originally appeared on Parade.

Some people don’t look remotely close to their age. You know the ones: The individuals who are defying the laws of aging and seem to actually be reversing the clock.

That’s certainly the case for 71-year-old Nate O. Wilkins, who lives in Miami and has co-founded the Ageless Workout Method, which he calls “a holistic approach to fitness that empowers seniors to embrace aging with vitality and purpose.” It’s all about strength, balance, flexibility and core stability, things that he does every day to make himself “ageless.”

Working as a certified fitness and wellness coach who trains older adults, including those dealing with chronic conditions like Parkinson’s and stroke recovery, Wilkins attributes his ability to help others through his own personal transformation “after a serious health scare at age 56.” That’s when he dedicated himself to self-care, and in the process, lost over 50 pounds.

As if all those achievements weren’t enough, Wilkins is a 2025 sponsored athlete through Senior Planet from AARP. He adds that if you’re looking for a way to get started with a new workout, Senior Planet is a great place to start, since it offers free online fitness classes for older adults.

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He has a particular interest in men’s health, saying, “Whether through virtual men’s health conferences, guest podcast appearances or my own content, I strive to break the silence around men’s health issues and inspire others to pursue lifelong wellness with purpose and positivity.”

Fitness has undoubtedly been a lifelong quest for Wilkins, something he doubled down on after facing some health challenges.

A Wake-Up Call

Wilkins shares that growing up, sports and movement were always central to his life. “I played a variety of sports as a young person, which gave me an early appreciation for the power of physical activity,” he says.

This passion eventually led him to pursue a degree in Parks, Recreation and Leisure Facilities Management, and later a master’s in Public Administration. Wilkins spent over 27 years as a Park and Recreation administrator, developing and managing programs that brought communities together through athletics, recreation and wellness initiatives.

“While my career was rooted in helping others stay active, it wasn’t until I faced my own health challenges later in life that I truly understood the deeper importance of fitness and wellness,” he says. “Traveling for work and indulging in an unhealthy lifestyle caught up with me, and a serious health scare became the wake-up call I needed. That moment shifted my perspective. I realized that health is the real wealth, and I needed to become proactive about my own well-being.”

Some hurdles that Wilkins has had to overcome include prostate cancer and heart issues. “Now, let’s be real, there are always challenges,” he says. “Life doesn’t always line up neatly. Other responsibilities come calling, but the difference now is, I’ve learned to treat my workouts like appointments I can’t miss.”

Wilkins says that today, he is his own health and fitness advocate. He listens to his body, continues to stay educated and makes movement non-negotiable.

“Just like you take care of your car with regular tune-ups, you’ve got to take care of your body with the same level of attention and respect,” he explains from experience.

Nate O. Wilkins’ Workout Routine

Resistance training

Wilkins gets up early for his workouts, around 4:00 a.m., four to five times per week. He starts every session the same way with foam rolling and stretching, “to not just warm up, but honor my body and prepare it for movement, and prevent injury,” he says, explaining that his workouts reflect his own Ageless Workout Method.

His workout begins with weight resistance training, which can last anywhere from one to two hours, depending on his schedule. He’ll walk, carry heavy loads with Farmer’s Carries, work with resistance bands and bars and challenge his grip strength, “because grip is a powerful indicator of overall longevity and aging well,” he says.

Some of Wilkins’ favorite resistance training moves include Squat to Overhead Press, Bent-Over Rows (with dumbbells or barbells) and push-ups (Inclined or Full).

Nate O. Wilkins doing resistance training with weights.

Functional training

While resistance training strengthens Wilkins’ muscles, he also relies upon functional training to enhance his everyday movement. This can include training with resistance bands and doing bodyweight exercises. These moves have a focus on balance and independence for later in life.

Mobility and stretch work

“I always include mobility and stretch work,” Wilkins says. “Flexibility and range of motion are critical for recovery and injury prevention. I might also incorporate Pilates-like movements or a few deep yoga-inspired stretches to lengthen and realign the body.”

Other forms of exercise

Wilkins says that throughout the week, he’ll rotate in strength circuits, glute-focused training, pull movements and water-based workouts. “I make sure to balance power with control and performance with mindfulness,” he explains.

Expert Advice

Saying that it’s important to be the “CEO of your own health,” Wilkins notes that if you are a beginner in fitness and wellness later in life, step into this arena gradually and thoughtfully.

“Begin with a medical check-up to ensure safety and tailor your program to your health needs,” he advises. “Start small with 10–15 minutes of low-impact movement like walking, chair yoga or gentle stretching, and gradually increase duration and intensity.”

He then says that you can build a balanced routine by combining aerobic exercise (i.e., walking, swimming), strength training (i.e., using light weights or resistance bands at least twice a week), flexibility work and balance drills to reduce fall risk. He also suggests joining group classes, walking clubs or exercising with a friend to enhance motivation, social connection and consistency.

“Overall, regular movement boosts physical health and mental clarity,” he adds. “Even small, consistent steps can greatly improve well-being as you age.”

Wilkins sums it up by saying, “The goal isn’t perfection—it’s progress, purpose and showing up for yourself every single day.”

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‘I’m 71 Years Old and in the Best Shape of My Life—Here’s Every Detail of My Workout Routine’ first appeared on Parade on Jul 30, 2025

This story was originally reported by Parade on Jul 30, 2025, where it first appeared.