Most people slow down with age, but Kevin Koester has found a way to stay strong, fast, and incredibly fit well into his late 50s. As a three-time CrossFit Games Masters champion, he has defied conventional aging and now wants to help others do the same.
His secret? A strategic combination of exercise, an active lifestyle, smart nutrition, and a champion’s mindset. These principles have helped him build a body that rivals athletes half his age. Here’s exactly how he does it—and how anyone can apply his methods to stay fit for life.
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Who Is Kevin Koester?
Koester isn’t just an elite athlete. He’s also a successful businessman, husband, and father of two. At 19, he started his career as an ironworker, a physically demanding job that required him to lift heavy materials for hours every day.
“All I did was lift and go to school,” he says. “Figured out school wasn’t for me, but I lifted, and then I found the ironworkers.”
Despite his active job, Koester craved something more. In 2015, a gym coach suggested he try competing in CrossFit. He didn’t know much about the sport at the time, but the challenge intrigued him.
“One of the coaches, after probably a couple of months, said, ‘Hey, have you ever thought about competing?’ And I was like, ‘I don’t understand—what do you mean?’”
That conversation changed everything. He trained relentlessly, won his first CrossFit Masters championship in 2017 at age 49, and by 58, had claimed his third title.
The Workout Routine That Keeps Him Strong
Koester follows a rigorous yet balanced workout routine designed to maintain muscle, mobility, and endurance.
Monday & Tuesday: Strength and Mobility Training
Koester dedicates the start of his week to strength training, gymnastics, and heavy lifting. His focus isn’t just on building muscle—it’s on maintaining flexibility and preventing the common mobility issues that come with aging.
“You have to be mobile,” he says. “So many of my buddies can’t even get their arms overhead in their mid-50s.”
Research backs this up. According to the National Institute on Aging, strength training helps increase muscle mass, bone density, and overall mobility, making it essential for anyone over 50.
Wednesday: Sprinting for Speed and Endurance
On Wednesdays, Koester hits the track with his coach for sprint training.
High-intensity running improves cardiovascular health, balance, and cognitive function. It also increases testosterone levels and burns body fat, making it one of the most effective anti-aging workouts.
Thursday: Swimming for Full-Body Conditioning
Every Thursday, Koester focuses on swimming, a low-impact exercise that strengthens muscles, boosts endurance, and improves heart health.
“I was always super comfortable in the water, but I sucked at swimming,” he admits. “That’s something I’ve really had to learn.”
Swimming is particularly beneficial for older adults since it’s easy on the joints while still providing a full-body workout.
Weekends: Staying Active Outdoors
Koester spends his weekends moving—whether it’s hiking, snowboarding, hunting, or running through the mountains with his son.
“Dom and I will drop our backpacks, and then we’ll go run a few miles. We’ll run up to the top to the waterfall and back down,” he says.
Even while hunting, he finds ways to incorporate movement. “I do a couple hundred push-ups every day when I’m out there.”
The Nutrition Plan That Fuels His Training
Even the best workout routine won’t work without proper nutrition. Koester follows an anti-inflammatory diet designed to keep him lean, strong, and energized.
Five Key Foods in Kevin’s Diet
- Elk Meat – Leaner than beef, elk is high in protein, low in fat, and packed with nutrients. It also helps reduce inflammation, which is crucial for recovery and longevity.
- Oatmeal – A staple in his breakfast, oatmeal supports heart health, stabilizes blood sugar, and provides sustained energy. “I’ve got it down to a science,” he says.
- Avocados – Rich in healthy fats, fiber, and antioxidants, avocados support muscle recovery and heart health.
- Peanut Butter & Honey Sandwich – A simple but effective energy source packed with vitamins, minerals, and healthy fats.
- Hard-Boiled Eggs – A low-calorie, high-protein food containing all nine essential amino acids.
What He Avoids: Sugar
One thing Koester stays away from is sugar, which he says dramatically affects his body.
“Sugar definitely affects me,” he says. “That sugar will kill me—I’ll wake up at midnight soaked in sweat.”
Studies show that sugar contributes to inflammation, fat storage, and increased risk of chronic diseases like diabetes and heart disease.
The Eating Habits That Keep Him Lean
1. Eating an Early Dinner
Koester stops eating by 8 p.m. to support digestion and better sleep.
“If I eat after 8, sometimes I have a tough time falling asleep,” he says.
Late-night eating raises heart rate, increases fat storage, and disrupts metabolic health. Research also shows that meals eaten late at night are more likely to be stored as fat compared to the same meal eaten earlier in the day.
2. Prepping Meals in Advance
On Sundays, Koester follows a meal prep ritual that keeps his nutrition on track.
“Sundays, I’ll usually barbecue up a dozen elk burgers,” he says.
Batch cooking like this ensures quick, healthy meals throughout the week, making it easier to stay consistent.
The Mindset That Keeps Him Going
Koester’s fitness isn’t just about training and diet—it’s about mental toughness and discipline.
“My focus is really going to be on that—how do I become the best version of a 55- to 60-year-old and be able to do the things I want?” he says.
His ultimate goal? To stay active for as long as possible.
“I want to be the 60-year-old that hucks backflips on my snowboard.”
How to Apply Kevin’s Formula to Your Life
Koester’s success comes down to three things: smart training, anti-inflammatory nutrition, and an unshakable mindset. By incorporating these principles, anyone can slow the aging process and stay strong well into their later years.
The key is consistency. “When it’s all said and done, you have to be consistent,” he says.
For more insights on reducing inflammation and improving longevity, experts like Dr. David Sinclair have shared groundbreaking research on the science of aging. Adopting these strategies can help anyone build strength, resilience, and vitality for years to come.
