For decades, fitness wasn’t a priority. Like many, I focused on family and career, assuming there’d be “time later” for serious exercise. That time came unexpectedly during the COVID-19 pandemic, at age 63. My daughter, already working with a trainer, invited me to join her. Despite reluctance, I agreed: not out of enthusiasm, but because I didn’t want to disappoint her.
That decision sparked a transformation. We began full-body dumbbell workouts five days a week. Soreness was intense, yet empowering. Initially, I modified exercises to match my age and fitness level, but soon, 5- and 10-lb weights became 15, and recovery times shortened. Within weeks, I was hooked.
Why this matters: This isn’t just a personal story; it underscores the fact that strength training isn’t limited by age. While many assume muscle mass declines inevitably with time, this demonstrates that significant gains are achievable even in later life. The pandemic forced many to re-evaluate their priorities, and for this individual, it catalyzed a health journey that most people postpone indefinitely.
After two years, I sought a program tailored specifically to my needs. Amanda Lim, a midlife strength coach, introduced me to barbell lifts: deadlifts, hip thrusts, back squats. Form correction and dietary tweaks (macro counting, increased protein) followed. The results were clear: increased muscle definition, lower body fat, improved strength, and newfound confidence. I even became a certified personal trainer to deepen my understanding.
Today, at 68, my goal remains simple: build strength for longevity. I train four days a week, prioritizing progressive overload. Each week, I add just one extra pound to the barbell, pushing my limits incrementally. Lower-body work is a favorite, especially deadlifts, which engage multiple muscle groups. My current personal record: 180 pounds lifted.
This is significant because: Progressive overload is a fundamental principle of strength training, but it’s often overlooked. The gradual increase in resistance forces the body to adapt, leading to consistent gains. The fact that this individual continued to see results at 68 highlights the body’s capacity for adaptation at any age.
Cardio, daily walks, stretching, and mobility work complement my lifting routine. I track macros, adjust for food intolerances (gluten and dairy), and prioritize protein-rich foods.
Three key factors drove my success:
- Coaching: Even as a certified trainer, I still work with a coach. Accountability, fresh perspectives, and plateau-breaking guidance are invaluable.
- Adaptability: I’m open to new approaches. Switching up routines, experimenting with rep ranges, and incorporating techniques like tempo work keeps training exciting and effective.
- Timing: I stopped waiting for the “perfect time.” The best moment to start is now.
Building strength took time and discipline, but the rewards are transformative. I feel more capable, energized, and empowered than ever. It’s never too late to prioritize health. Every day is an opportunity to get stronger, and I intend to make the most of it.
