Fitness
Once bodybuilders, Gold Coast couple breaking world records in their 80s
David and Gioia Berry aren’t your typical octogenarians.
Rather than travelling the world, the 81-year-olds have opted to spend their retirement years breaking world records in fitness competitions.
“Our prime function is to try and stay as fit and healthy as we can for as long as we can,” Mr Berry said.
The pair already have an impressive list of achievements between them.
David currently holds three world records for various indoor rowing events in the men’s 75-to-79-year age category and another for the 100-metre sprint for his 80-84 age group, with a time of 17.9 seconds.
Gioia, on the other hand, recently broke the world record on the SkiErg – short for skiing exercise machine – in the 80-to-84-year age category for 100 metres, clocking 25.5 seconds.
The Gold Coast couple, who have been married for more than 60 years, have no plans of slowing down either.
Mr and Mrs Berry have been training for the Pan Pacific Masters Games on the Gold Coast. (ABC Gold Coast: Danielle Mahe)
They’ve spent the past few months training at their local gym and pool for the indoor rowing event at the Pan Pacific Masters Games on the Gold Coast this week.
“I do a split body routine: chest and triceps on a Monday; back and biceps on Wednesdays; and we do legs and arms as well as shoulders on Fridays — so that keeps us pretty busy,” Mr Berry said.
On alternate days, they swim about a kilometre, followed by an ice bath for recovery.
“I used to do yoga and pilates but I can’t fit that in anymore because I’m trying to train for the Pan Pac games,” Mrs Berry said.
Bodybuilding after having kids
Despite their lifelong love for health and fitness, it wasn’t until they were in their late 30s that they decided to take it more seriously by opening a gym and entering body building competitions.
“I was training with weights in the backyard when I was 16 years of age, but I was pretty skinny then,” Mr Berry said.
“I trained reasonably hard up until I met Gioia [at 17 years], and then we got married [three years later in 1964], and we had kids, and everything went on hold for a few years, and we started again probably 10 years after we were married.”
Mr and Mrs Berry on their wedding day in 1964. (Supplied: David Berry)
At 37, Mrs Berry entered the very first Miss Australia bodybuilding competition in 1990.
But Mr Berry said convincing his wife to compete was “a real challenge”.
“She was horrified but like a true champion she bit the bullet and lined up for the comp and did very well,” he said.
“She placed fourth out of about 25 girls, most of them aged between 19 and 22 … but she got the Most Outstanding Achievement Award.”
Mr Berry entered his first bodybuilding competition about a year later at 39 and won the masters category for his age group in the Mr Australia contest.
He ended up going on to become the first person to also win the 50s, 60s and 70-year age categories.
Mrs and Mr Berry at the beach in their late 50s. (Supplied: David Berry)
Mr Berry says despite being prone to injuries these days, he hopes they’ll be able to continue doing what they love together.
“So far, the future is looking good as we both are still breaking records in our age categories and certainly hope we can continue for a while yet,” he said.
‘Never too late to start exercising’
Bond University academic Kieran Le Plastrier says the couple are proof that it’s never too late to start exercising.
Kieran Le Plastrier says people should not be deterred from exercising as they age. (Supplied: Bond University)
“It turns out the literature is pretty good in that it reminds us that even if we don’t make changes till our 30s, 40s or 50s … the things we do in our 40s can make a huge difference into our older age and even into advanced age, which is anybody over 80 years of age,” Dr Le Plastrier said.
He encourages older people to prioritise resistance training, like lifting weights, because it reduces the risk of heart disease, type 2 diabetes and falls.
“Now, you don’t necessarily need to enter a competition and become a bodybuilder, but we know that resistance training actually leads to long-term health benefits,” he said.
“So what I would encourage us to all take away from this story is that no matter when we start, as long as we get started, we can improve our health outcomes into old age.”
You won’t find dumbbells or weight machines in the gym Sean Keogh runs. At Calisthenics Club Houston, it’s all about training with body weight.
“That’s all we do,” Keogh said — but that’s enough to keep new members coming through the doors, excited to learn moves like handstands and pullups.
Keogh and his members have plenty of company. These days, content creators, independent gyms and megachains alike are promoting calisthenics, an age-old form of fitness that uses little or no equipment and instead relies on body weight for resistance.
In July, President Donald Trump even reestablished the Presidential Fitness Test, intending that youth across the country will again practice old-school exercises like situps, pushups and pullups.
It’s little surprise that these no-frills moves are making a comeback in our over-scheduled society, said Anatolia Vick-Kregel, director of the Lifetime Physical Activity Program at Rice University. “We don’t always have time to go to the gym,” she said. “This is what you can do at home or in your office.”
Another reason might be economic, said Michael Stack, an exercise physiologist and president of the Physical Activity Alliance, a coalition of groups that promote physical activity. With no equipment required, calisthenics-based programs are affordable for exercisers and profitable for gyms that offer them. Plus, people may have gotten used to exercising with few accoutrements during the pandemic.
“This trend has been building,” Stack said. “The pandemic definitely accelerated it.”
This article is part of AP’s Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well.
How effective are calisthenics?
There’s plenty of research to suggest that calisthenics can improve everything from muscle strength to aerobic conditioning, Vick-Kregel said.
“Body weight is phenomenal,” she said.
But there are limits to its effects, said John Raglin, a professor of kinesiology at the Indiana University School of Public Health, Bloomington. “It can be effective,” Raglin said. “But I think the idea that it can or should replace the use of even simple equipment is wrong-headed.”
Sometimes, Raglin said, using equipment can actually make exercises simpler or safer to perform. Many people, for example, do pushups with improper form.
“If you’re not strong enough or you have joint issues or arthritis, then lying on a bench and using small hand weights can actually be safer and more practical,” he said.
It all depends what your goal is
Beyond safety, people looking to significantly increase their strength or muscle size will likely see more dramatic results if they use weights, Raglin said. Doing so “utilizes more of your muscle and generates more force than you could otherwise,” he explained.
Lifting weights also damages muscle tissue in a way that can be productive, as muscles grow larger through the body’s repair process. Over time, though, it may take larger amounts of weight to keep seeing gains. Progress plateaus as the body gets used to exercises it’s done before.
It’s not impossible to grow muscle through calisthenics, Vick-Kregel said; it’s just harder to continuously level up exercises for sustained progress without increasing external weight.
“After you’ve done a couple workouts of squatting with your body weight, your body’s going to need external load to get stronger or to build muscle tissue,” Stack agreed.
In other words, if you’re after bulging biceps, you may need more than calisthenics to get there. But if you’re just looking to get moving and improve your health, your body is probably enough.
Particularly for the roughly 75% of Americans who aren’t meeting federal physical activity guidelines — which call for at least 75 minutes of vigorous or 150 minutes of moderate aerobic activity a week, plus two strength-training sessions — calisthenics are a great option, Stack said.
“Body weight is the simplest apparatus you can use,” Stack said. “I would encourage anyone who’s not exercising to start exercising with just their body.”
How to begin a calisthenics routine
First, assess your current fitness and mobility, Vick-Kregel said. With the help of a mirror, workout buddy or trainer, see if you can do exercises like planks, pushups and squats with correct form. If not, look for modifications, such as doing pushups from your knees.
Once you feel confident with the fundamentals, aim to perform calisthenics in 10- to 30-minute chunks, two to three times a week, she suggested. (For a little more structure, you can consult the The Five Basic Exercises Plan, or 5BX, a classic calisthenics program developed by the Royal Canadian Air Force in the 1950s.)
Progressively increase the duration and intensity of your workouts as you get fitter. “Gradual progression is critical,” Vick-Kregel emphasized.
As you get more experienced, though, calisthenics can be performed at high intensity. Keogh maintains that these exercises are not just for beginners. There are plenty of ways to increase the difficulty of body-weight exercises over time, making them both highly challenging and effective, he said.
For doubters, Keogh has a blunt message: “Try it.”
Physical activity saves lives, but now it turns out there’s a “precise dosage” at which it becomes especially effective in preventing heart disease.
Exercising is key to longevity; it’s been associated with everything from improved cardiovascular health to increased strength to a longer life. But there’s one exercise, in particular, that a doctor says women over 50 should add to their routine.
Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People
Daily strength workouts may help boost all aspects of life, Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People, previously told Prevention. Physical fitness makes functional tasks like carrying grocery bags from the car, opening jars, and lifting heavy items easier.
There are plenty of moves to try, but Dr. Bowers says the one that should get top billing in your routine is the plank.
While planks challenge your whole body, they’re particularly great for strengthening your core. “Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,” he previously said. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.
Wondering how long to hold a plank, and the proper form? First, place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press your hands and toes into a mat on the ground, lifting your body, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don’t lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.
Hold this position for 20 seconds. “As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,” Dr. Bowers noted. It’s that simple! Whether you’re a pro or want to test your plank skills, adding the simple move to your routine may be what your core has been waiting for.
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