Everyone has one iconic line that they are known for. For Ronnie Coleman, it’s his legendary “Light weight baby.” Fans worldwide have fallen in love with his signature dialogue, often using it in their own lives.

In an Instagram video posted by Coleman on June 26, the bodybuilding beast is engaging in an intense rowing workout. With his muscles bulging and posture still intact, it isn’t hard to understand why bodybuilding fans all over the world idolize Coleman.

“Even at 62, it’s still LIGHT WEIGHT BABY!!” captioned the post.

The caption showcased not only Coleman’s raw power but also his sense of humor.

The rowing machine workout that Coleman is performing is an excellent exercise for the back, especially used to create thickness. It works the rhomboids, mid traps, and lats as well.

Furthermore, it is a great option due to its low impact on the joints and less need for stability.

His signature catchphrase, “light weight baby” helps motivate him and psych him up before intense workouts. He typically shouts the phrase right before or during heavy lifting sessions.

Ronnie Coleman’s heavy lifting philosophy

Coleman’s heavy lifting philosophy can be described using three key concepts: consistency, fearlessness, and heavy lifting. A combination of heavy weights with high volume training helped him build his legendary bodybuilder physique.

At 62, he still maintains a 6-day-a-week training routine aimed at preserving strength and muscle. His typical weekly workout routine, as per Routines, consists of-

• Monday for back and biceps
• Tuesday for legs
• Wednesday for chest, triceps, and shoulders
• Thursday for back and biceps again
• Friday for legs again
• Saturday for chest, triceps, and shoulders again

He typically takes Sundays off for rest and recovery.

For Coleman, training is an integral and non-negotiable part of his lifestyle. He prefers training at a set time every single day, priming his nervous system well before lifting heavy weights.

Coleman follows a strict pre-workout routine, which looks like this-

• Taking his pre-workout supplements 20-30 minutes before training
• Engaging in light cardio for 10 minutes
• Dynamic warm-up stretching
• Progressive warm-up sets
• Visualization of the target muscle before stacking up weights

He also ensures to have a whey protein shake within 30 minutes of completing his workout and opting for protein and carb-rich meals. The 8x Mr. Olympia also prioritizes sleeping for at least 9 hours a day to drive muscle repair and recovery.

There is no golden rule or big secret behind Coleman’s fitness at 62. A combination of weight training and proper pre- and post-workout routines has helped him stay fit consistently.

Do you have a specific pre- and post-workout routine that you follow? Share it with us in the comments section.

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Written by

Avantika Das

Edited by

Zaid Quraishi