Suzanne Rahr is a 68-year-old retiree from Wyoming who previously worked as a GIS director and map editor. Her workout routine didn’t start out as a happy story. “I started my health journey after a bicycle accident in 2011,” she recalls. “I was hit by a truck and broke my femur and fractured my pelvis.”
After the accident, she began physical therapy. That’s when she became passionate about deadlifting. “I found a love for deadlifts, and it became more than just a necessity, it became a love,” she says parade. “As I saw my body and mind gradually improve, it became less about the injury I needed to heal and more about how I could get stronger every day.”
As of today, Rhule can bench press 75 pounds, squat lift 145 pounds, and deadlift 207 pounds.
Think it’s never you? Not so fast. Ruhl said she now looks forward to working out at the gym, but previously thought the gym was “for other people.” She was then named AARP’s 2026 Senior Planet Sponsored Athlete of the Year. She is also a competitive powerlifter and competed in the 2025 Senior Olympics in Cheyenne and many other major competitions.
Related: 5 best workouts for complete beginners, according to a personal trainer
“I truly hope to be an inspiration to other seniors in this role.” [who] “They don’t think they can do it,” she says. The first step is to take the first step!
As a powerlifter, she is naturally passionate about arm strength and has very strong arms, thanks in part to horses and shopping bags. In addition to these stories, stay tuned for her weekly workout routine, favorite smoothie recipes, and other fitness advice.
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Suzanne Ra
(Suzanne Ruhr)
Rua’s weekly workout routine
Tuesday and Friday
On this day, Ruhl attends a one-hour group strength training class. Participants will be divided into five groups and rotate through the five sections. I usually do 3 sets of 5 to 10 repetitions of each exercise, lifting heavier for fewer reps.
Luhr shares the status of her group:
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The upper body station comes first, with the group taking turns doing lat pulldowns, bicep curls, rows, triceps pushdowns or pushups.
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The second one is squats. Participants lift heavy weights with each set to maximize muscle growth.
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Next is the deadlift. And Rua loves deadlifts. “Deadlifts are my favorite workout, so I always lift as heavy as I can, especially on the last set,” she says.
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The fourth is a bench press station. “This station is not my favorite because I have two shoulders, but I always try to push myself to new limits,” she explains.
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Last but not least, lunges. Group members each complete three sets of 20 yards. Luhr does the first 20 yards with no weights, then adds 10 pounds per hand for the next two sets.
Thursday and Sunday
It seems that the training rules for this day are different from usual. She goes to the Laramie Recreation Center and works out in the weight room for about 45 to 60 minutes.
First, I do a few repetitions of upper body, core, and leg exercises on the machines I have available, often adding in some squats. She then climbs 34 floors on a stepper machine, adding another floor each time to challenge herself. Last but not least, she walks 1-1.5 miles on the track.
her “holiday”
Even on her “off days,” Ruhl mainly stays active by walking. “For me, walking is an essential part of the muscle-mind connection,” she says.
She walks around her small town (Laramie, Wyoming) to get to appointments and meetings. She rides her bike, especially if the weather is nice. “Nothing is ridiculously far away, and walking and cycling is good for me and the environment,” she says.
How did Ruhl get his “crazy strong arms”?
Ruhl is particularly passionate about arm training, which is reflected in her diverse experience. For example, she has spent more than 30 years riding horses naked. Riding a horse requires strength in your arms and upper body, especially if your horse is 5 feet long. “Over time, the experience created a mind-muscle connection that gave me strength in my arms,” she says.
She says she knows the value of arm strength in everyday life and exercise, and recognizes the importance of continuing to build and maintain that strength. “Strong arms and shoulders are very important to me because they support me in almost everything I do, such as grasping, pushing, pulling, lifting, and performing everyday tasks without fear of injury,” Rua says.
She works on hammer curls and tricep dips to strengthen her muscles. “It’s super easy to do tricep dips anywhere, which is what I like most about this workout,” she added. “You can do it sitting on a chair at home or at the gym. The same goes for hammer curls.”
Additionally, Ruhl also does push-ups. She took her time and started lowering the bar and doing them. Once she was strong enough, she started doing push-ups on the floor.
Ruhl also incorporates functionality into her workouts by using shopping bags as weights. “For me, it’s important to think about how my daily activities make me stronger,” she says.
Related: A personal trainer reveals the biggest mistakes women make when trying to get toned, lean arms.
Loved ones helping Lua stay in shape
Ruhl’s loved ones have played a role in her fitness journey. She thinks about her husband, Wes. He is a “daily workout enthusiast” and she feels “always challenged.” “He’s a big help to me,” she says. “If I was about to go off the rails, he would get me back on track.”
Believe it or not, her cat also plays an important role. “Another dear friend who keeps me mentally and physically active is my 20-year-old cat, Callie,” Rua continues. “Pets have always been an essential part of my life, and we all know that petting a cat or dog (or horse) lowers blood pressure.”
Lulu’s nutritional habits
Luhr also values nutrition. She is a vegetarian who eats a lot of vegetables and fruits, and doesn’t often snack unnecessarily. She has a favorite yogurt maker and often makes plant-based yogurt to add to her smoothies. Additionally, she eats lots of whole grains, nuts, seeds, and legumes. “I’m not a nutrition expert, but I know what works for me,” Rua says.
She gave me a rough recipe for a high-protein smoothie that she often uses before a workout. This makes 2 doses.
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1 cup milk (she uses soy milk)
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1/2 cup blueberries (fresh or frozen)
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1 cup strawberries (fresh or frozen)
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1/3 cup walnuts or peanuts (or your favorite nut)
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You can also add whey or plant-based protein.
“If you drink this smoothie a few hours ago, [my] “Working out will give you enough energy to finish a good workout. If your workout is still going on for hours and you’re still hungry, a piece of whole-grain toast with peanut butter (crunchy, of course) and honey will get you through most of the day,” she says.
Related: I’m a certified personal trainer — this is how I get 100 grams of protein a day
Rua’s exercise advice
Powerful and well-decorated, 68-year-old Rule is definitely a solid choice for fitness advice. What is the main message she wants others to know?
“When you’re ready to join the gym, start with a coach or a friend.” [who] I know the tricks, so I learn the proper techniques for exercises and machines so I don’t get injured,” she says.
Luhr also encourages you not to try too hard too quickly. “Start with light weights,” she says. “Weight doesn’t matter as long as you’re doing it right. Weight, strength, and confidence come with time and persistence.”
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Suzanne Rahr is a 68-year-old retiree from Wyoming and AARP’s 2026 Senior Planet Sponsored Athlete.
This article was originally published by Parade on April 5, 2026 and first appeared in the Health & Wellness section. Click here to add Parade as your preferred source.
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