When discussing the remarkable career of one of America’s most influential Supreme Court Justices, conversations typically gravitate toward landmark decisions, powerful dissents, and transformative legal reasoning. Yet beneath the judicial robes and behind the carefully crafted opinions existed a foundation of physical discipline that proved just as extraordinary as the intellectual achievements it supported. The commitment to maintaining peak physical condition through a carefully structured exercise program became an integral component of a life dedicated to service on the nation’s highest court.
Ruth Bader Ginsburg’s approach to physical fitness revealed fundamental aspects of her character that extended far beyond the courtroom. Her dedication to maintaining strength, flexibility, and cardiovascular health demonstrated the same meticulous attention to detail that characterized her legal work. She understood something that many overlook: the intimate connection between physical vitality and mental sharpness. For someone whose career depended on sustained intellectual performance at the highest levels, maintaining bodily health was not vanity or hobby—it was professional necessity and personal commitment rolled into one comprehensive lifestyle approach.
The specific exercise regimen she followed combined multiple training modalities into a comprehensive program that addressed different aspects of physical fitness. Weight-lifting provided the resistance training necessary for maintaining muscle mass and bone density, both critical concerns as the body ages. The elliptical glider offered cardiovascular conditioning without the joint impact associated with running or jogging, protecting knees and hips while still elevating heart rate and building endurance. Stretching exercises ensured that flexibility and range of motion remained intact, preventing the stiffness and immobility that often accompany advancing years. Push-ups, that most fundamental of bodyweight exercises, built functional upper body strength essential for daily activities. And the Canadian Air Force exercises, performed with near-religious consistency, provided a structured framework that required minimal equipment while delivering maximum results.
This multifaceted approach to fitness demonstrated sophisticated understanding of exercise science principles. Rather than focusing exclusively on one type of training, she incorporated variety that prevented both physical adaptation and mental boredom. Each component addressed specific physiological needs while contributing to overall wellness. The combination created synergistic effects that exceeded what any single exercise modality could achieve alone.
Throughout the 2010s, as Ruth Bader Ginsburg entered her ninth decade of life, journalists and interviewers increasingly expressed curiosity about how she maintained the stamina required for Supreme Court service. The demanding schedule of hearing oral arguments, researching precedents, drafting opinions, and participating in the Court’s internal deliberations would challenge someone half her age. Yet she continued performing these duties with remarkable energy and focus, prompting questions about her personal health maintenance strategies.
Her willingness to discuss her fitness routine openly served multiple purposes. On one level, it satisfied public curiosity about how she sustained such productivity despite advancing age and previous health challenges. On another level, it sent a powerful message to those who might question whether someone in their eighties possessed the physical capacity to serve effectively on the Supreme Court. By detailing her rigorous exercise program, she provided concrete evidence of her continued vitality and capability.
The *New York Times* interview in 2013 proved particularly illuminating. At age 80, she described her workout routine with the same precision she applied to legal analysis. She did not minimize or downplay the intensity of her training. Instead, she spoke matter-of-factly about the various exercises she performed, the frequency of her workouts, and the results she achieved. The interview revealed someone who approached physical fitness with the same intellectual rigor she brought to constitutional interpretation—as a serious endeavor requiring study, planning, and consistent execution.
This transparency about her physical conditioning served strategic purposes as well. Political opponents occasionally suggested that her age made her unfit for continued service, implying that she should retire to allow a younger justice to take her seat. By publicly demonstrating her physical capabilities, she effectively countered these arguments without directly engaging in political debate. Her fitness routine became silent testimony to her continued competence, more persuasive than any verbal defense could be.
For many readers unfamiliar with fitness history, the reference to “Canadian Air Force exercises” requires explanation and context. This phrase does not refer to some generic military workout but rather to a specific, scientifically-designed exercise program with fascinating origins and enduring effectiveness.
The Royal Canadian Air Force developed this program during the late 1950s in response to a practical problem: how to maintain pilot fitness without requiring access to gymnasiums or specialized equipment. Dr. Bill Orban, an exercise physiologist, received the assignment of creating a comprehensive fitness program that could be performed anywhere, required minimal time, and delivered measurable results. The program he designed, known as XBX (Ten Basic Exercises) for women and 5BX (Five Basic Exercises) for men, represented innovative thinking about exercise efficiency and accessibility.
The XBX plan consists of a carefully sequenced series of calisthenics that progressively work different muscle groups and movement patterns. Toe touches address hamstring flexibility and spinal mobility. Knee raises strengthen hip flexors and core muscles. Sit-ups build abdominal strength. Each exercise targets specific physical capabilities while contributing to overall functional fitness. The genius of the program lies in its systematic progression—as fitness improves, the exercises become more challenging through increased repetitions or longer hold times, ensuring continued adaptation and development.
Perhaps most remarkably, the entire routine requires only eleven to twelve minutes to complete. This efficiency made it ideal for busy professionals with demanding schedules—pilots in the original context, but equally applicable to Supreme Court Justices with packed calendars. The brevity eliminated the common excuse of insufficient time, while the effectiveness ensured that those twelve minutes delivered genuine fitness benefits.
Ruth Bader Ginsburg’s adoption of this program demonstrated her appreciation for evidence-based approaches to physical conditioning. The XBX plan was not some trendy fitness fad but rather a scientifically-validated program with decades of proven results. Its emphasis on functional movement patterns aligned perfectly with her goal of maintaining the physical capability to perform her judicial duties without limitation. The fact that she performed these exercises “almost every day” revealed her understanding that consistency, not occasional intense effort, produces lasting results.
While the Canadian Air Force exercises provided her fitness foundation, Ruth Bader Ginsburg’s training evolved significantly in 1999 when she began working with Bryant Johnson. This partnership emerged from challenging circumstances but ultimately became one of the most important relationships in her later life.
Johnson worked as a court clerk and had previously served as an Army reservist, bringing military discipline and fitness expertise to his civilian role. The timing of their initial meeting proved crucial—Ginsburg had recently completed treatment for colorectal cancer, a diagnosis that might have ended the judicial career of someone with less determination. Cancer treatment, particularly the aggressive protocols required for colorectal cancer, typically leaves patients weakened and depleted. Muscle wasting, fatigue, and decreased functional capacity commonly follow chemotherapy and radiation.
Martin Ginsburg, her husband and lifelong partner, recognized that physical recovery would require more than passive rest. He understood that his wife needed structured guidance to rebuild the strength that cancer treatment had stripped away. His encouragement to hire a personal trainer reflected both his support for her continued service on the Court and his desire to see her regain full vitality. This decision to invest in professional fitness coaching proved transformative.
Bryant Johnson later described his famous client as “tough as nails,” a characterization that anyone familiar with her judicial career would recognize as accurate. Their training sessions occurred twice weekly in the Supreme Court’s private gymnasium, a facility that few outside the Court’s inner circle ever see. These workouts were not gentle rehabilitation exercises but serious strength training sessions that pushed her to genuine physical limits.
Johnson’s military background influenced his training philosophy. He did not offer modified exercises or easier alternatives simply because his client was decades older than typical fitness clients. Instead, he challenged her to perform full push-ups rather than the knee-supported version often prescribed for women or older adults. He programmed genuine weight-lifting exercises that built measurable strength. He expected excellence and received it in return.
The relationship between trainer and client evolved beyond simple professional interaction. Johnson became an integral part of her support system, someone who saw her not as a legal icon but as a person working hard to maintain physical capability. Their twice-weekly sessions provided structure and accountability, ensuring that she maintained intensity and progression in her training. For someone whose daily life involved weighty decisions affecting millions of Americans, these workouts offered a different kind of challenge—purely physical, immediately measurable, and personally rewarding.
Among all the elements in the description of her fitness routine, perhaps the most revealing phrase is “almost every day.” These three words convey volumes about her approach not just to exercise but to life itself. They reveal a philosophy that prioritized consistent daily action over sporadic intense effort, that valued steady accumulation over dramatic gestures.
Many people approach fitness as a temporary project—a New Year’s resolution, a pre-vacation crash program, a response to a health scare. They exercise intensely for brief periods, then abandon the practice when initial motivation fades or immediate goals are achieved. This pattern of inconsistency produces minimal lasting results while reinforcing the false belief that fitness requires unsustainable effort.
Ruth Bader Ginsburg understood something more profound: that physical capability is maintained through daily practice, not occasional heroics. By committing to her routine “almost every day,” she ensured that exercise became as habitual as brushing teeth or reading case law. The practice was woven into the fabric of her daily life rather than existing as a separate, optional activity that might be performed when convenient.
This daily consistency offered multiple benefits beyond the obvious physical adaptations. Neurologically, repeated daily practice strengthens neural pathways that control movement patterns, making exercises feel more natural and requiring less conscious effort over time. Psychologically, daily commitment eliminates the decision fatigue associated with determining whether to exercise on any given day—the decision was already made, removing that source of mental energy expenditure. Practically, daily exercise prevents the deconditioning that occurs during gaps in training, maintaining a baseline of fitness that makes each subsequent workout more effective.
Her commitment to consistency extended even during travel. Supreme Court Justices frequently travel for speaking engagements, conferences, and other professional obligations. These trips disrupt normal routines and provide ready excuses for skipping workouts. Yet she maintained her exercise practice regardless of location, demonstrating that commitment transcends convenience. This approach required planning—packing appropriate exercise clothing, identifying workout spaces in hotels or venues, protecting time in packed schedules—but she considered these efforts worthwhile investments in her continued capability.
The parallel between her exercise philosophy and her judicial philosophy is striking and surely not coincidental. Throughout her legal career, she advocated for incremental progress rather than revolutionary change. She believed that lasting social transformation occurred through accumulated small victories rather than single dramatic rulings. Her litigation strategy before joining the Supreme Court involved carefully selecting cases that would establish precedents for subsequent decisions, building a foundation for eventual comprehensive change in gender discrimination law. This same patient, persistent approach characterized her fitness practice—daily incremental effort accumulating into lasting capability.
The transformation of Ruth Bader Ginsburg from respected jurist to cultural phenomenon—the “Notorious RBG”—involved multiple factors, but her physical fitness played a surprisingly central role in this evolution. Younger generations, particularly millennials and Generation Z, embraced her as a symbol of resistance and resilience, and her workout routine became emblematic of these qualities.
The “Notorious RBG” nickname itself, a playful reference to rapper Notorious B.I.G., suggested an unexpected fierceness and toughness. When this persona became associated with images of an octogenarian Supreme Court Justice performing planks and lifting weights, the juxtaposition proved irresistible. Here was someone who defied every stereotype about age, gender, and capability. She was simultaneously scholarly and strong, intellectual and physical, refined and tough.
Social media amplified these images and the stories behind them. Videos of her workout sessions circulated widely, garnering millions of views and generating countless comments expressing admiration and inspiration. Young women in particular found in her an example of female strength that transcended traditional boundaries. She was not strong for her age or strong for a woman—she was simply strong, period.
Late-night television host Stephen Colbert’s decision to visit her for a workout segment demonstrated how thoroughly her fitness routine had penetrated popular consciousness. The segment, which aired on his show, featured Colbert attempting to keep pace with her exercises. His visible struggle while she maintained composed competence provided both entertainment and powerful testimony to her genuine physical capability. The segment was not scripted comedy but authentic documentation of her superior conditioning. Colbert’s exhaustion was real, as was her endurance.
Merchandise celebrating her fitness proliferated across online marketplaces and retail stores. T-shirts featured illustrations of her lifting barbells or performing push-ups. Coffee mugs bore slogans combining legal terminology with fitness references. One particularly popular image showed her lifting a gavel as though it were a dumbbell, cleverly merging her judicial authority with her physical strength. These items allowed fans to express admiration while contributing to the broader cultural narrative that age and power could coexist with physical vitality.
This cultural phenomenon served purposes beyond simple celebrity worship. For older Americans, particularly women, she provided a counter-narrative to cultural messages about aging that emphasize decline, limitation, and withdrawal. She demonstrated that the eighth and ninth decades of life could be periods of continued strength, relevance, and impact. For younger people facing their own challenges and obstacles, she exemplified the power of discipline and persistence. Her fitness routine became a metaphor for her entire approach to life—showing up daily, doing the work, and accumulating results through consistent effort.
Contemporary exercise science strongly supports the training approach Ruth Bader Ginsburg employed. Her routine was not accidentally effective but rather aligned with evidence-based principles of fitness and healthy aging.
Resistance training, which she performed through both weight-lifting and bodyweight exercises like push-ups, is now recognized as essential for maintaining muscle mass and bone density as we age. Sarcopenia, the age-related loss of muscle tissue, begins in our thirties and accelerates after age sixty. Without intervention, this muscle loss leads to decreased functional capacity, increased fall risk, and reduced metabolic rate. Regular resistance training counteracts this process, maintaining or even building muscle tissue regardless of age. Studies have demonstrated that even individuals in their nineties can achieve significant strength gains through proper resistance training.
Bone density, particularly crucial for women at increased risk of osteoporosis, responds positively to the mechanical stress created by resistance exercise. Weight-bearing activities signal bone tissue to maintain or increase density, reducing fracture risk. Her commitment to weight-lifting provided this essential stimulus, helping preserve skeletal integrity.
Cardiovascular exercise, which she performed on the elliptical glider, maintains heart health and aerobic capacity. The elliptical machine offered particular advantages for someone seeking to protect joint health while still achieving cardiovascular conditioning. Unlike running, which involves repetitive impact, the elliptical provides smooth, fluid motion that elevates heart rate without stressing knees, hips, or ankles. This made it ideal for sustainable long-term cardiovascular training.
Flexibility work through stretching exercises addressed another critical component of functional fitness. Range of motion naturally decreases with age as connective tissues become less pliable. This loss of flexibility affects daily activities—reaching overhead, bending to tie shoes, turning to check blind spots while driving. Regular stretching maintains this flexibility, preserving independence and quality of life.
The Canadian Air Force exercises, with their emphasis on functional movement patterns, developed capabilities directly applicable to daily living. The movements trained in the XBX program—bending, reaching, lifting, balancing—mirror activities required for independent living. This functional approach to fitness ensures that training translates into real-world capability rather than isolated strength that exists only in gymnasium settings.
Perhaps most importantly, her exercise variety prevented the physical adaptation that occurs when training becomes repetitive. The body is remarkably efficient at adapting to consistent demands, eventually performing familiar exercises with minimal effort. By incorporating multiple training modalities, she ensured continued physical challenge and development.
Ruth Bader Ginsburg’s fitness routine offers valuable lessons applicable far beyond Supreme Court chambers. Her approach provides a practical blueprint for anyone seeking to maintain physical capability and independence throughout their lifespan.
First, her example demonstrates that fitness equipment needs not be elaborate or expensive. The Canadian Air Force exercises require no equipment whatsoever. Push-ups demand only floor space. While she did use weights and an elliptical machine, these represented choices rather than necessities. The fundamental principle—regular, varied movement that challenges the body—can be implemented with minimal resources.
Second, her consistency illustrates that frequency matters more than duration. Her Canadian Air Force routine took only eleven to twelve minutes daily, yet this brief daily practice produced remarkable results. Many people avoid exercise because they believe it requires hour-long gym sessions. Her example proves that even short daily workouts, performed consistently, generate significant benefits.
Third, her willingness to work with a trainer demonstrates the value of expert guidance, particularly when recovering from illness or injury. Bryant Johnson provided knowledge, accountability, and appropriate progression that accelerated her development beyond what she might have achieved training alone. While not everyone can afford private training, the principle remains valuable—seeking expert guidance, whether through trainers, physical therapists, or evidence-based programs, improves outcomes.
Fourth, her integration of exercise into daily routine rather than treating it as optional activity reveals the mindset necessary for long-term success. By making fitness non-negotiable, she eliminated the internal debate about whether to exercise on any given day. This psychological shift transforms exercise from burden into habit.
Finally, her example challenges ageist assumptions about physical capability. She began serious strength training at age 66, after her cancer diagnosis. She continued building strength and capability throughout her seventies and eighties. Her trajectory demonstrates that it is never too late to begin or resume fitness practice, and that significant improvements remain possible regardless of starting age.
For older adults specifically, her routine offers encouragement and practical guidance. The exercises she performed—resistance training, cardiovascular work, flexibility practice, and functional movements—represent exactly what gerontologists and exercise physiologists recommend for healthy aging. Her real-world example validates these scientific recommendations while demonstrating their feasibility.
Beyond the practical benefits of improved health and functional capacity, Ruth Bader Ginsburg’s commitment to fitness represented something more profound—an assertion of personal agency and refusal to accept limitations imposed by others’ expectations.
Throughout her life, she encountered people who told her what she could not do. She could not attend certain law schools because of her gender. She could not expect equal treatment in legal hiring because firms were not ready to employ women attorneys. She could not hope for promotion to partner because clients would not accept a woman lawyer. Later, critics suggested she could not continue serving on the Supreme Court because of her age or health history.
Her response to these limitations was consistent: she would decide for herself what she could or could not do. Her fitness routine embodied this philosophy of self-determination. By maintaining physical strength and capability, she retained the power to make her own choices about her career and life. She would not be forced into retirement by physical decline because she refused to allow such decline to occur.
This assertion of agency through physical fitness resonates particularly for women, who throughout history have been told that their bodies were weak, limited, or inappropriate for certain activities. By publicly embracing strength training and celebrating her physical capabilities, she challenged these narratives. She demonstrated that female bodies, even in their ninth decade, could be strong, capable, and powerful.
Her fitness practice also represented resistance against the cultural invisibility often imposed on older women. Society frequently treats aging women as though they have ceased to matter, their contributions finished and their presence no longer relevant. By maintaining vigorous physical practice and allowing it to become part of her public identity, she insisted on her continued relevance and vitality. She remained visible, active, and engaged—refusing the retirement to irrelevance that culture often prescribes for older women.
The detailed description of Ruth Bader Ginsburg’s exercise routine—weight-lifting, elliptical work, stretching, push-ups, and Canadian Air Force exercises performed almost daily—reveals as much about her character as any judicial opinion she authored. These practices demonstrated the discipline, consistency, and long-term thinking that characterized every aspect of her life.
She understood that excellence in any domain requires daily commitment to foundational practices. Just as legal expertise develops through consistent study and practice, physical capability develops through regular training. She applied the same intellectual rigor to her fitness that she brought to constitutional interpretation, studying effective methods and implementing them systematically.
Her routine proves that maintaining strength and capability throughout life is not mysterious or impossible but rather the predictable result of consistent appropriate action. She did not possess unusual genetics or secret advantages—she simply did the work, day after day, year after year. This persistence accumulated into remarkable physical capability that supported her continued service on the Supreme Court until her death in 2020 at age 87.
The inspiration her fitness routine provides extends beyond exercise itself. It demonstrates that we retain agency over our physical condition, that age need not dictate limitation, and that daily discipline produces extraordinary results. Whether facing professional challenges, health obstacles, or personal goals, the principle remains constant: show up, do the work, maintain consistency, and trust the process.
Ruth Bader Ginsburg’s legacy encompasses her judicial opinions, her advocacy for gender equality, her role as cultural icon, and her demonstration of how to age with strength and purpose. Her workout routine, far from being a trivial footnote to her judicial career, exemplified the qualities that made her effective on the bench—discipline, persistence, attention to detail, and refusal to accept limitations. She earned her physical capability through daily effort, just as she earned her place in legal history through decades of dedicated work. Both achievements testify to the power of showing up, every day, and doing what needs to be done.
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