‘How I Trained To Compete On ‘American Ninja Warrior’ At 65’
When I was 8 years old, my parents put me in dance class. I was extremely shy but dance was a way to express myself, and it gave me the discipline of movement. When I turned sixteen, I vowed to never stop exercising.
I moved to New York City when I was 20 to become a professional dancer. I worked in modern dance companies and in 1975, got my first role in a Broadway show, Pippin. I really felt like a star, and it was one of the best experiences of my life. I continued working in the arts, but like anything in life, all good things must come to an end. I became a single mom of two and went into survival mode. It was extremely challenging, but this period of life taught me to be self-sufficient. When I ultimately remarried and retired, it was officially “me time.”
Not long after, my daughter Jessie Graff began competing on American Ninja Warrior. I was her biggest fan and so inspired by her. She was beautiful, graceful, healthy, and strong. Most of my life, I didn’t lift weights for fear of getting “bulky,” but after watching Jessie, I wanted to get strong too.
I started training for strength and building muscle for the first time in my life at 63.
As an initial strength goal, Jessie challenged me to complete a pullup. So, I installed a pullup bar in my closet and got to work. But I quickly realized I couldn't do this alone, so I went to a personal trainer.
Strength training did not come easy. Although I was fit after dancing my entire life, this was different. I needed to build muscle. It took an entire year of training to crush one pullup. Once I accomplished that, I knew I was capable of making the impossible possible.
It wasn't until I auditioned for American Ninja Warrior, that I realized my potential and a new passion.
My daughter was still competing on American Ninja Warrior (and crushing it!), and the producers suggested a mother-daughter segment. I was 65 at the time and thought there was no way I could compete. After some encouragement and persistence from my family, I submitted an audition. A few weeks later, I got a call to be on the show.
During the competition, I unfortunately fell on the first obstacle. I was devastated and thought I let everyone down. I didn’t let one fall define me, so I returned to compete again the following year. I fell on the first obstacle… again. That really fired me up. I was determined to take the time to get stronger, train harder, and come back better than ever.
I adopted a more varied training plan with resistance training, cardio, and yoga to continue progressing.
I started strength training three times a week with a personal trainer: push day, pull day, and leg day. Shoulders and back are my favorite muscles to train, but pullups will always be my #1. They make me feel strong, powerful, and determined.
Legs are my least favorite to train. After being a lyrical dancer for years, I’m used to slow and smooth movements, and explosive lower body workouts are tough. Luckily, I love a challenge and understand lower body strength is key for ninja training.
For cardio, I joined a swim club (with a coach!) and train two to three times a week. I swim for an hour at a time, but it took a while to build endurance. Swimming can be *so* exhausting and I’ve had to learn to power through doubt. Mentally I sometimes want to quit, but I know I’m physically capable of persevering. In the end, I’m getting stronger.
I also started practicing yoga when I realized I was strengthening and tightening my muscles, but wasn’t doing enough stretching to balance. I signed up for yoga classes at my local gym and it’s made a huge difference. I feel better, sleep better, and perform better. It’s a win-win-win!
To round out my routine, I practice ninja skills twice a week. My friend built obstacles in his front yard and I work on grip strength, stamina, and mental endurance. I practice hanging from my fingertips, swinging between hanging rings, and running up inclines.
I put my training to the test at age 71. In 2022, I competed in my third ANW competition and completed the first obstacle before falling on the second (hanging onto nunchucks to swing across a pool of water). I didn’t realize it at the time, but I became the oldest person in American Ninja Warrior history to complete an obstacle. I was honored, shocked, and excited. I also broke the Guinness World Record as the oldest competitive female ninja athlete.
Jessie and I also decided to tackle two more Guinness World Records: the most consecutive tandem pullups (female) with 14 pullups and the greatest synchronized distance crossing hanging rings with a distance of 43.89 meters (144 feet).
These three changes were key to my strength transformation.
1. I realized it’s cool to be strong and have muscles.
After watching Jessie’s strength, grace, and healthy habits, I realized muscles are beautiful. That was a big mindset shift for me. I adopted the motto that “strength is ageless." I believe it’s never too late to get started with strength training, or anything. Instead of letting negativity and thoughts like "I can't" creep in, I focus on getting stronger, physically and mentally. It works.
It’s the inner strength that pushes me forward to continue. It took many baby steps to get where I am today, but with consistency, commitment, and discipline, I know I'm just getting started.
2. I understand that sleep and nutrition are the foundation of training and key to longevity.
I have a family history of heart disease, and I do everything in my power to reduce my risk and to set a solid foundation for my training. I follow a Mediterranean diet eating mainly fish, chicken, fruits, vegetables, and whole grains. I have very limited amounts of sugar and dairy in my diet.
Another non-negotiable for me through this journey is sleep. I get seven to eight hours of sleep every night. Period. I know my body needs rest in order to recharge and perform, so I let it. Pullups just don't happen without some solid Zzz's.
3. I continue to set new, attainable goals and focus on progress, not perfection.
Throughout my whole strength journey, the most important thing is progress. Little by little, these small steps lead to big changes.
As I prepare to turn 72, I have my sights set on competing in American Ninja Warrior again. I'm staying realistic with my expectations. I'm setting my sights on completing the first two obstacles. I also know I’m not going to win the competition, but my goal is to keep improving on my previous performances.
It’s not about winning the gold. For me, it's all about learning and improving along the way. Strength is ageless.
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