He Never Worked Out Until 73. Now, at 93, He’s a World Champion Rower With Elite Lung Capacity

Lorcan Daly’s grandfather took up rowing at 73 after a lifetime of not exercising.

By 92, he had become a four-time world champion indoor rower, with a heart and lung capacity more commonly seen in people less than half his age.

Now 93, Richard Morgan is offering science a powerful case study in how the human body can adapt—even thrive—with age, so long as it keeps moving.

Researchers at the University of Limerick in Ireland and Maastricht University in the Netherlands recently analyzed Morgan’s fitness and physiology. What they found has implications for anyone wondering whether it’s too late to start exercising. The short answer? It’s not.

“We are still learning about starting a late-life exercise program,” said Scott Trappe, director of the Human Performance Laboratory at Ball State University, “but the evidence is pretty clear that the human body maintains the ability to adapt to exercise at any age.”

A Life Without Exercise—Until His 70s

Morgan wasn’t always fit. Before retirement, he was a baker and battery maker—jobs that didn’t include any formal training or athletic pursuits. His knees creaked. His body was untrained.

Then, at 73, while accompanying one of his grandsons to rowing practice, a coach invited him to try a machine.

“He never looked back,” said Lorcan Daly, an exercise science lecturer at the Technological University of the Shannon—and Morgan’s grandson.

In the two decades that followed, Morgan trained consistently in a shed in his backyard. By his early 90s, he had rowed the equivalent of circling the globe nearly ten times.

And, according to scientists, his heart, lungs, and muscles reflect it.

What 93-Year-Old Physiology Can Look Like

When researchers invited Morgan into a physiology lab, they didn’t expect what came next.

At 92, he was tested at the University of Limerick’s performance lab for a full physiological workup. The team measured his:

• Body composition
• Heart and lung function
• Metabolic rate
• Exercise performance on a 2,000-meter rowing time trial

Here’s what stunned them:

• Body composition: Morgan weighed about 165 pounds, with 80% muscle mass and only 15% body fat—better than many men in their 30s.
• Peak heart rate: During a rowing trial, his heart rate climbed to 153 beats per minute, among the highest ever recorded in a person his age. The normal max heart rate for someone in their 90s is much lower.
• Oxygen uptake kinetics: His cardiovascular system delivered oxygen to muscles as efficiently as a healthy 30- or 40-year-old—indicating exceptional aerobic conditioning.

“It was one of the most inspiring days I’ve ever spent in the lab,” said Philip Jakeman, a professor of physical performance and healthy aging at the University of Limerick.

His Weekly Routine: Simple, Consistent, Powerful

Morgan’s regimen is surprisingly approachable.

He doesn’t rely on elite coaching, state-of-the-art gyms, or complicated programs. What sets him apart is consistency, structure, and effort.

Here’s what his training looks like most weeks:

Cardio Training

• Distance: ~30 kilometers (18.5 miles) per week on a rowing machine
• Frequency: 6 days a week
• Session length: ~40 minutes per session

Intensity Mix

• 70% of sessions at a relaxed, easy pace
• 20% at a moderately hard, sustainable effort
• 10% performed all-out, at near-max intensity

This balance reflects polarized training, a structure common among elite endurance athletes, where most workouts are low intensity with occasional high-intensity sessions for performance gains.

Strength Training

• Frequency: 2–3 times per week
• Equipment: Adjustable dumbbells
• Exercises: Lunges, curls, and other basic movements
• Reps: Performed until muscle fatigue—typically three sets per move

Nutrition

• High-protein diet: Morgan’s daily protein intake exceeds standard recommendations for someone his weight. He regularly consumes more than 60 grams per day, supporting muscle maintenance and recovery.

Is Aging Inevitable—or Optional?

Morgan’s body challenges long-held assumptions about aging.

The typical narrative says that as we grow older, we’ll naturally lose strength, aerobic capacity, muscle mass, and functional ability. But researchers are starting to ask whether this decline is biologically inevitable—or largely the result of inactivity.

“We need to look at very active older people if we want to understand aging,” said Bas Van Hooren, a doctoral researcher at Maastricht University and co-author of the Morgan study.

Put simply: What we accept as ‘normal aging’ may, in many cases, be ‘normal deconditioning.’

What the Science Tells Us About Late-Life Fitness

The idea that it’s “too late to start” is not only incorrect—it’s scientifically outdated.

Studies show that adults in their 70s, 80s, and even 90s can build muscle, improve cardiovascular health, increase mobility, and enhance cognitive function through consistent exercise.

Morgan’s case study now adds to that evidence, showing that:

• Muscle loss isn’t irreversible
• Cardiovascular performance can improve with training
• Even high-intensity efforts are possible in your 90s

While Morgan may have some genetic advantages—rowing talent runs in his family—researchers believe it’s his habits that made the biggest difference.

“We don’t have to lose large amounts of muscle and aerobic capacity as we grow older,” said Jakeman. “Exercise could help us build and maintain a strong, capable body, whatever our age.”

Yes, There Are Limits—But They’re Not Where You Think

Morgan’s recent race performances are slightly slower than in previous years.

That’s natural. Exercise doesn’t stop aging—it slows it. His story isn’t about stopping time, but rather, changing its trajectory.

Instead of a steep physical decline in the later decades, his curve has flattened. He’s maintained independence, strength, and purpose far beyond what most people expect at his age.

The Psychological Edge of Purposeful Movement

There’s another, quieter benefit to Morgan’s lifestyle—joy.

He still trains in the shed behind his house. He still competes. And he still finds meaning in what started as a late-life experiment in curiosity.

“There is a certain pleasure in achieving a world championship,” Morgan said through his grandson, with characteristic humility.
“I started from nowhere… and I suddenly realized there was a lot of pleasure in doing this.”

The Takeaway: It’s Never Too Late to Move

Richard Morgan didn’t start moving until he was 73.

Now, at 93, he’s a global champion with the heart rate of a 40-year-old and the body fat percentage of a whippet.

His story is not just exceptional—it’s instructive.

Whether you’re 39 or 89, the lesson is the same: The body can respond to training at any age.

You don’t need elite genes, fancy equipment, or decades of experience. You need consistency. You need movement. You need belief that it’s worth beginning—even now.

Because if Richard Morgan could start from zero at 73 and reach a world championship by 92, imagine what you could do with your next decade.