Exclusive | Meet the 99-year-old New Yorker who still hits the gym every day — in makeup and jewelry

Her weights may be light, but she’s got gains.

For 99-year-old Shirley Goldman, hitting the gym to lift three-pound dumbbells on a near daily basis is a non-negotiable to feel her best — even with close to a century behind her.

And her doctor has taken notice, telling her to keep doing whatever she’s doing.

So what is the great-grandmother doing to keep active as she approached centenarian status? The Post got the rundown.

Nearly every morning, the great-grandmother wakes up at 5:30 on the dot, gets dressed, eats a pre-workout snack and heads down to the gym at Encore Luxury Living in Jericho, New York.

She begins every workout with cardio, either by walking on the treadmill or riding a stationery bike for 20 minutes to warm up her muscles and boost her cardiovascular health.

“I go about five or six times a week on my machines,” Goldman told The Post. “It makes me feel energized for the day, and it gives me something to look forward to each day.”

She doesn’t just believe in the power of feeling good, but also looking good by throwing some makeup on before pumping iron. Her motto? “Powder and paint make a woman what she ain’t.”

Working with one of the luxury senior apartments’ certified fitness trainers, she then focuses on light strength training, using three to four pound weights in each hand for upper arm exercises, usually completing three sets of 10 reps.

She utilizes resistance equipment, too, including a machine with bands that she pulls with her arms, along with additional weight-based exercises to support strength and mobility. 

Goldman doesn’t rush through her exercises, spending time on each machine to ensure she’s properly working her muscles and maintaining good form.

She also spends time with a physical therapist twice a week to work on balance, a key indicator of nerve, bone and muscle strength that naturally declines as we age.

Poor balance not only limits mobility but can also increase the chances of falling, a severe health risk with serious consequences of injury for those who are middle-age or older.

She and her therapist focus on stretching and use massage guns, a proven recovery tool to increase blood flow, reduce muscle tension, improve range of motion and more after a tough workout.

Consistently active through the years

Even as her 100th birthday approaches in November, Goldman simply can’t sit still.

Prior to moving up to Long Island, she lived in Florida for nearly 30 years, playing golf, volleyball and even some tennis games with her kids, grandchildren and 11 grandkids.

While she doesn’t play as many sports now, she’s an active cheerleader at as many of their sporting events that she can get to.

And activity has been a staple of Goldman’s entire life, having been on the move since she was a little girl playing catch at school or running in the streets.

“Even when I was a little child, I would play basketball,” she said. “I was always busy and very active, I loved it.”

Only once has she embarrassed herself in the gym, when she got a little too overconfident while walking on the treadmill, stepping down on her foot wrong and hurting her hip a year or so ago.

She simply modified her routine and focused solely on the bike while she recovered to get her cardio in.

But beyond that brief and minor setback, Goldman has rarely taken a break from exercise, only if she has a headache or a friend calls her up.

Otherwise, she’s a busybody and can honestly say that she doesn’t have any dislikes about getting movement in one way or another.

“All my life I’ve enjoyed [exercise],” she admitted. “I look forward to it constantly, every day. I’m overall keeping busy, and happy, and it’s great.”

Her regular movement could be the key to her impressive age, since physical activity throughout life — especially as we age — has been shown to improve cardiovascular health, strengthen bones, boost mental acuity and lower the risk of a premature death.

Another benefit of working out? Perfect posture, something Goldman’s carried throughout her entire life, not just in her golden years.

“My teacher used to have me walk around and show the children how straight my back was,” she recalled. “Everybody [here] looks for the chairs with the arms. I sit without arms, straight up. I don’t need them.”

Regardless of age, the immediate effects of poor posture can be felt through muscle tension, fatigue and misaligned joints.

But slouched sitting can also affect your long-term health in a number of surprising ways, leading to permanent structural changes in the spine and its support system, potentially resulting in chronic pain and degenerative conditions.

More than physical gains

Despite being on the move her entire life, Goldman doesn’t just work out for the physical benefits — she’s also gained immense emotional and mental boosts, citing a strong sense of pride and accomplishment after she’s done at the gym.

“I feel very good about myself,” she added. “I feel like a new person, and I feel alive.”

She also credits her longevity to her diet, saying she watches what she eats and focuses on fruits and vegetables while consuming eggs for breakfast post-workout.

For her fellow senior citizens, she strongly encourages them to pick up some weights (albeit light ones), offering advice to get moving themselves and touting the benefits.

“Keep active, be busy, don’t be afraid to try new things,” she shared. “And it’s good for your mind.”

While currently her only goal is to reach 100, Goldman has no complaints and is incredibly grateful for the opportunity to keep moving.

“I’m in good condition and I’m in good health,” she said. “I cannot and will not be without exercise, as long as God gives me time.”