Chuck Norris is 85 and still training with the mindset of a martial artist, not a retiree. The action legend and multiple black belt holder continues to lift, kick, and climb his way through life, pairing smart strength work with joint friendly conditioning and daily movement.
Recently, Norris shared an update on Instagram, flexing his arms and shoulders with a grin and writing:
“Progress isn’t measured by perfection, but by the courage to keep going. I’m still setting goals, pushing forward and choosing discipline over comfort. No matter your age, keep striving for the best version of yourself.”
He is not exaggerating. In the last year alone he has:
- “Warmed up” with what appeared to be a 140 kg barbell curl in a video filmed by his son
- Celebrated his 85th birthday by climbing California’s Mount Lassen, which stands over 3,100 meters
- Kept up a consistent routine of Total Gym sessions, martial arts drills, and pool based training
For Norris, age is a factor to manage, not a reason to stop.
Born Carlos Ray Norris, he joined the United States Air Force at 18, where he began studying Tang Soo Do. That decision turned into a lifetime of martial arts, eventually earning multiple black belts and developing his own systems.
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His fight career opened the door to Hollywood. After Bruce Lee tapped him for a role in the 1972 film The Way of the Dragon, Norris transitioned into full time acting and became an international star through a string of action films and the hit TV series Walker, Texas Ranger.
Behind the movie persona, though, there has always been a serious lifter and martial artist. Norris has spoken often about how training, discipline, and faith kept him grounded through fame and injuries.
How Chuck Norris Trains At 85
Norris has no interest in pretending he is 30 again. Instead, he has built a program that keeps him strong, mobile, and explosive while protecting his joints.
He splits his training into two main focuses:
- Strength, cardio, and core work using the Total Gym and traditional conditioning
- Martial arts and pool based drills to stay sharp without beating up his body
He has also emphasized that having a training partner keeps him accountable. His wife, Gena, often joins him.
Monday – Wednesday – Friday: Strength, Cardio, Core
On his “gym” days, Norris follows a simple but demanding template:
- 15 minute Total Gym circuit
- Full body work using incline bodyweight resistance
- Unilateral moves and different grip angles to hit as many muscle groups as possible
- 2 mile fast walk or 30 minutes on the elliptical
- Keeps his heart rate in his target zone
- Low impact to spare knees and hips
- 10 minutes of crunches and core work
- Stretching after the session
The Total Gym has been a staple for him since the mid 1970s. After a rotator cuff tear from heavy lifting, he used the machine to rehab his shoulder instead of going straight to surgery and has credited it with getting him back to jiu jitsu in about six weeks.
Decades later, he still leans on it for joint friendly strength training.
Tuesday – Thursday – Saturday: Martial Arts And Pool Training
On alternating days, Norris keeps his roots in martial arts alive, but with a longevity focused twist:
- Martial arts practice
- Isolated kicks
- Hand and foot combinations on the heavy bag
- Forms and technique work
- Pool exercises
- Kicks and martial arts movements performed in the water
He has explained that the pool lets him practice techniques without pounding his joints:
“Martial arts is my passion, and I’ve recently found that practising my forms in the swimming pool is a great way to stay in shape and focus on my movements. The buoyancy of the water takes a lot of pressure off my joints.”
Water provides around 12 times the resistance of air, which turns every kick and sweep into a light strength session while combining cardio and mobility. For an 85 year old who still wants to move like a fighter, that is a smart trade.
Chuck Norris’ Heart Rate Rule
Norris is not just “going through the motions.” He is intentional about intensity, especially for heart health.
He recommends hitting your target heart rate for 20 to 30 minutes at least four times per week, using a simple formula:
- Subtract your age from 220
- Multiply that number by 0.6 to get the lower end of your target zone
- Multiply the same number by 0.9 to get the upper end
For Norris at 85, that zone is lower than it was in his Walker, Texas Ranger days, but the principle is the same: push enough to stimulate the heart, not so hard that recovery becomes a problem.
Norris is also serious about stretching and recovery.
- After strength and cardio sessions, he does his stretching at the end
- Before martial arts practice, he stretches before moving fast
For him, flexibility is not cosmetic. It is part of staying safe while throwing kicks, doing pool drills, and handling daily life. At his age, keeping muscles pliable helps him maintain range of motion and avoid tweaks that could derail his training.
Training Smarter, Not Just Harder
Even with the jokes about “Chuck Norris never ages,” his current approach is very grounded.
He has talked about:
- Listening to his body and adjusting volume when needed
- Focusing on daily movement instead of heroic once a week workouts
- Paying closer attention to nutrition to “feel younger than ever”
“I’m grateful to feel strong, healthy and energised. I don’t see age as a reason to slow down, it has given me the chance to renew my commitment to fitness and nutrition. I make sure to move every day and fuel my body with nutrients that help me feel younger than ever.”
For someone known for hard hitting action scenes, it is telling that at 85 he is prioritizing consistency, joint care, and smart intensity over ego lifting.
The Takeaway From Chuck Norris
Chuck Norris is not trying to look like a 25 year old action hero. Instead, he has built a routine that lets him:
- Stay strong and lean
- Keep his martial arts skills alive
- Protect his joints
- Do bucket list challenges like climbing a mountain on his 85th birthday
His training reminds lifters and athletes of any age that:
- Movement age is not calendar age. A body that keeps moving, moves.
- Strength work can be adjusted with tools like the Total Gym to fit injuries and recovery needs.
- Pool training and low impact cardio are not “soft options”, they are smart ways to extend your training lifespan.
At 85, Chuck Norris is still hitting Total Gym circuits, working the heavy bag, and drilling kicks in the pool. For anyone worried their best physical years are behind them, that is a powerful counterpunch.
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