{"id":14531,"date":"2026-02-20T07:46:00","date_gmt":"2026-02-20T07:46:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=14531"},"modified":"2026-02-20T07:46:00","modified_gmt":"2026-02-20T07:46:00","slug":"79-year-old-competitive-powerlifter-shares-his-15-minute-core-morning-workout-routine-for-fitness-and-longevity","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=14531","title":{"rendered":"79-year-old competitive powerlifter shares his 15-minute core morning workout routine for fitness and longevity"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"Tom Rauscher at the gym doing a V-up.\" loading=\"lazy\" width=\"1242\" height=\"699\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/Rqw7R1EJlv5ebJrgBcvHMQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD02OTk-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/b741853ce347df7e99082644bb2e1db4\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Tom Rauscher doing one of his 300 V-ups for the day.<span class=\"copyright\">Mark Adam Miller<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<ul class=\"content-list\">\n<li>\n<div class=\"\">\n<p class=\"\"><a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/longevity-happiness-tips-from-79-year-old-competitive-powerlifter-2025-11?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Tom Rauscher;elm:context_link;itc:0;sec:content-canvas\">Tom Rauscher<\/a>, 79, completes a series of four exercises every morning, including planks and V-ups.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">His morning workout routine focuses on core strength and balance.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">His tips for building a morning workout habit include having fun and building gradually.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<p>At 79, Tom Rauscher has a morning routine that would challenge people half his age. Before he even leaves the house, the longtime <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/79-year-old-certified-nutritionist-daily-diet-strength-and-longevity-2025-11?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:award-winning athlete;elm:context_link;itc:0;sec:content-canvas\">award-winning athlete<\/a> completes the following sequence in order:<\/p>\n<ul class=\"content-list\">\n<li\/>\n<li\/>\n<li\/>\n<li\/>\n<li\/>\n<li\/><\/ul>\n<p>He said it takes about 12 to 15 minutes when he moves straight through, or up to 25 minutes if he pauses to watch the news between sets.<\/p>\n<p>The <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/study-hiit-short-workouts-boost-fitness-longevity-stroke-survival-2024-8?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:short workout;elm:context_link;itc:0;sec:content-canvas\">short workout<\/a> gets him about halfway to his daily goals of 300 V-ups, 100 push-ups, 75 squats, and three minutes of plank.<\/p>\n<p>Rauscher holds multiple certificates in fitness and nutrition and teaches several fitness classes a week. While his morning routine is a mix of full-body exercises, he said there&#8217;s one set of muscles he likes to target most: <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/reference\/ab-workouts?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:the core;elm:context_link;itc:0;sec:content-canvas\">the core<\/a>.<\/p>\n<p>&#8220;I tell my Pilates class the core is really important because it&#8217;s the foundation of your balance and your stability,&#8221; he told Business Insider. &#8220;So you&#8217;re using your core not just for movement, but for supporting your body.&#8221;<\/p>\n<p>His routine has not only helped keep him <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/senior-athletes-fitness-longevity-health-track-swimming-powerlifting-pingpong?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:healthy and fit;elm:context_link;itc:0;sec:content-canvas\">healthy and fit<\/a> but also enabled him to pick up powerlifting in his 70s and, in just a few years, compete at the national level.<\/p>\n<p>Over the summer, he deadlifted a personal record of 275 pounds at the 2025 National Senior Games in Iowa. That&#8217;s more than twice his body weight, and his overall performance earned him third place, beating men over a decade younger than him.<\/p>\n<p>Business Insider&#8217;s Sarah Andersen and Mark Adam Miller followed Rauscher earlier this year as he <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.youtube.com\/watch?v=aUjTmYa0xKQ\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:trained for the games;elm:context_link;itc:0;sec:content-canvas\"><u>trained for the games<\/u><\/a>:<\/p>\n<h2 class=\"heading\"><strong>His favorite exercise, he&#8217;s done over a million of them<\/strong><\/h2>\n<p>V-ups are an <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/best-ab-workout-tips-strong-ripped-core-expert-advice-2021-12?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:intense core workout;elm:context_link;itc:0;sec:content-canvas\">intense core workout<\/a>, but Rauscher said they&#8217;re his favorite to do.<\/p>\n<p>Before he was a powerlifter, Rauscher was a national champion pole vaulter, winning half a dozen gold medals in the sport. That&#8217;s how he started doing so many V-ups.<\/p>\n<p>&#8220;If you think about <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/top-pole-vaulters-face-off-in-own-back-yards-2020-5?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:pole vaulting;elm:context_link;itc:0;sec:content-canvas\">pole vaulting<\/a>, what do you have to do? You have to lift up your legs. And, in fact, the position that you get into in vaulting is not dissimilar from the V position,&#8221; he said.<\/p>\n<p>Then, when he started <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/crossfit-star-brooke-wells-strength-supplement-stack-fish-oil-bcaas-2025-8?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:CrossFit;elm:context_link;itc:0;sec:content-canvas\">CrossFit<\/a> about 15 years ago, V-ups were one of the exercises he excelled at. There were other, younger men around him lifting and doing more than he could, he said, but V-ups were where he could shine. &#8220;So I just started doing that more.&#8221;<\/p>\n<p>It was around the same time that he set a personal goal: to complete one million V-ups over the next 10 years or so. &#8220;Last year I did my one millionth V-up since I started counting,&#8221; he said.<\/p>\n<h2 class=\"heading\"><strong>Rauscher&#8217;s tips for getting stronger<\/strong><\/h2>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"Ton Rauscher lifting heavy weights.\" loading=\"lazy\" width=\"1242\" height=\"699\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/.fKsg4yALACyDECPFdeKqQ--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD02OTk-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/9d4c69f337aa6cc6db2db0478ac6edbb\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Rauscher sets daily goals and sticks to them.<span class=\"copyright\">Mark Adam Miller<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<p>Each year, Rauscher sets clear fitness targets and tracks them daily.<\/p>\n<p>&#8220;The way you get stronger overall is just little goals along the way, and to have daily goals is a big help,&#8221; he said.<\/p>\n<p>His advice to beginners is to pick a few exercises you enjoy, set modest goals, and build gradually.<\/p>\n<p>The exercises should be interesting or fun for you to do, he said. However, they should also push you a little bit so that you improve a little each day.<\/p>\n<p>After months, years, and even decades, you might be surprised how much of a difference those daily habits can make.<\/p>\n<p class=\"\">Read the original article on <a href=\"https:\/\/www.businessinsider.com\/79-year-old-powerlifter-shares-15-minute-morning-core-workout-2025-11\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Business Insider;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Business Insider<\/a><\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.aol.com\/articles\/79-old-competitive-powerlifter-shares-151901018.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tom Rauscher doing one of his 300 V-ups for the day.Mark Adam Miller Tom Rauscher, 79, completes a series of four exercises every morning, including planks and V-ups. His morning workout routine focuses on core strength and balance. His tips for building a morning workout habit include having fun and building gradually. At 79, Tom [&hellip;]<\/p>\n","protected":false},"author":498,"featured_media":14532,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[273],"tags":[],"class_list":{"0":"post-14531","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-powerlifting-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>79-year-old competitive powerlifter shares his 15-minute core morning workout routine for fitness and longevity - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=14531\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"79-year-old competitive powerlifter shares his 15-minute core morning workout routine for fitness and longevity - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Tom Rauscher doing one of his 300 V-ups for the day.Mark Adam Miller Tom Rauscher, 79, completes a series of four exercises every morning, including planks and V-ups. His morning workout routine focuses on core strength and balance. His tips for building a morning workout habit include having fun and building gradually. 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