The average lifespan for bodybuilders, particularly professionals, appears shorter than the general population, with studies showing mean ages of death around 45-47 years, often linked to sudden cardiac deaths (SCD) and anabolic steroid abuse, though some legends lived much longer, and modern practices vary. While the Golden Era of bodybuilding saw reduced lifespans (around 68 years) with extreme physiques, earlier eras had longer lives, and some contemporary bodybuilders still reach old age, highlighting the impact of performance-enhancing drugs (PEDs).
They suffer the consequences of ageing. So what happens to a bodybuilder when they get old? As bodybuilders age, they often experience a natural decline in muscle mass and strength due to reduced levels of hormones like testosterone and changes in muscle fiber composition.
The oldest bodybuilder is Jim Arrington (USA, b. 1 September 1932) at the age of 90 years 38 days when competing at a professional bodybuilding competition in Reno, Nevada, USA, on 9 October 2022. Jim has been bodybuilding for over 70 years.
Strong Beats Skinny for Longer Life. People are constantly being told to watch their weight, but perhaps the advice should be, “Watch your muscle mass.” Research published in The American Journal of Medicine suggests that muscle mass index serves as a better predictor of long life than weight.
The expected average longevity for male athletes was 56 years for a cyclist, 66 years for a weightlifter, 75 years for a rugby player and 92 years for a golfer.
After a median follow-up of nine years, researchers found that weight lifting alone was linked to a 9% to 22% lower risk of dying.
Researchers found that: Tennis added 9.7 years onto someone's life. Badminton added 6.2 years onto someone's life. Soccer added 4.7 years onto someone's life.
While this isn't true across the board, there are bodybuilders who live well into their 70s and even 80s. The average life expectancy for professional bodybuilders appears to be slightly lower, often by 10-15 years.
The 6-12-25 rule is a strength training method using a "giant set" of three exercises for the same muscle group, performed back-to-back with minimal rest: 6 heavy reps for strength, 12 moderate reps for muscle growth (hypertrophy), and 25 light reps for endurance and muscle pump, targeting different muscle fibers and energy systems for efficient, intense workouts.
Walking is one of the best-studied forms of physical activity, with clear longevity benefits, Kraus says. And, he notes, while the guidelines urge a minimum of 150 to 300 minutes of such moderate activity each week, you start seeing life-extending benefits with your first brisk steps.
If you've been gradually building muscle as you get older, your muscle growth will indeed slow and perhaps even grind to a halt. It's not because you're getting older, though; it's because you're butting up against your genetic muscular potential.
Chinese bodybuilder Wang Kun has passed away at just 30 years old, reportedly due to a heart-related issue. Known for his strict discipline and powerful presence on stage, his sudden loss has shocked fans around the world.
Andrew Bostinto is now 100 years old, and over the last eight decades or so, he has trained for bodybuilding. Even at age 100, Bostinto still competes in bodybuilding competitions. In May 2025, just four months after his 100th birthday, he won a championship belt at National Gym Association, Inc.'s physique contest.
What kills muscle gains most are poor recovery (lack of sleep, overtraining, high stress/cortisol), insufficient or poor-quality nutrition (not enough protein/carbs, excessive processed foods/sugar/alcohol), and inefficient training (too much cardio, bad form, focusing on isolation over compound lifts). Chronic stress elevates cortisol, which breaks down muscle, while inadequate protein, calories, and sleep directly impede repair and growth, making recovery paramount.
The 70/30 rule in fitness suggests that 70% of your physical results (especially weight loss and body composition) come from nutrition and diet, while only 30% comes from exercise (gym workouts), emphasizing that what you eat is far more crucial for changing your physique than just working out, though both are important for overall health and muscle building. It highlights that while the gym breaks down muscles (the 30% effort), the kitchen (the 70%) provides the essential fuel, protein, and rest for them to repair and grow stronger.
“Being physically active is the best gift that you can give to yourself,” he says. Other measures he recommends include not smoking, maintaining a healthy weight, getting good sleep, getting all recommended vaccines, getting preventive cancer screenings, and treating hypertension and high cholesterol.
The calves are widely considered the hardest muscle to grow due to their high percentage of endurance-based (Type I) muscle fibers and constant engagement in daily activities like walking, making them resistant to hypertrophy; other notoriously stubborn areas often cited are the forearms, rear deltoids, and sometimes the upper chest or biceps, depending on genetics and training.
If you mean 3 sets of 10 reps per exercise, then that's a good place to start. This is known as the 3x10 rule, and regardless of whether your goal is to build muscle, strength, power or endurance, the idea is that this scheme of sets and reps works pretty effectively.
For Dumbbell Bicep Curls
Average male dumbbell curl: 30–40 lbs per arm for a moderate rep range (8–12 reps). Average female dumbbell curl: 10–20 lbs per arm, depending on experience. Beginners often start with 15–20 lbs for men and 5–10 lbs for women to learn control and form.
The life expectancy of elite bodybuilders is markedly shorter than that of the general population. In 2021 alone, more than 20 bodybuilders under the age of 60 years were reported to have died prematurely, with the leading cause being heart attacks2.
Jim Arrington is still competing in bodybuilding shows at the age of 90. Here's how he does it. Jim Arrington was born premature, and suffered from a variety of health conditions throughout his childhood.
More evidence has come to light that our lifting efforts go beyond chasing PBs and improving body composition. A new study confirms that the stronger we are, the less likely we are to die prematurely. Lifting could keep us young, not only adding years to our lives but also improving our quality of life as we age.
Activities like brisk walking, cycling, swimming, and rowing offer sustainable, low-impact options that are easy on the joints while delivering massive health benefits. Note: These ranges are general guidelines based on the common formula of “220 minus age” for maximum heart rate.
Combat Sports (Boxing, MMA, Wrestling)
Mental toughness is tested in training, where discipline, pain tolerance, and psychological resilience are forged over the years. Then, the emotional pressure during one-on-one competitions is immense: there's no one else to blame.