Fitness wasn’t a big deal for me for a long time. I wanted to stay healthy and active, so I tried to eat well and work out when I could, but most of my time and energy went to my family and job. I thought I would wait for the “right time” to start, which turned out to be when I was 63 and the COVID-19 pandemic was going on. I moved to be closer to my kids and grandkids. My daughter had just started working with a virtual personal trainer and wanted someone to work out with. I didn’t want to work out, but I didn’t want to let her down, so I agreed.
So, we began exercising together five days a week using her full-body program, which included dumbbell exercises for both the upper and lower body. I was sore like never before after the hard workouts. I had to change some of the moves, like Bulgarian split squats and pushups, because the trainer made them for my daughter, who was more than half my age.
But I loved being with my daughter, and it made me feel powerful to lift weights and see that I was getting stronger. Over time, the 5- and 10-pound dumbbells turned into 15-pound ones, and I didn’t need as much time to rest between sets. I officially got the fitness bug in just a few weeks and knew I wanted to make exercise a regular part of my life.So, I started working with Amanda Lim, a strength coach for people in their 40s and 50s, online. I kept working out five days a week at my home gym. Amanda also taught me how to do more difficult barbell lifts, such as deadlifts, hip thrusts, and back squats. She helped me fix my form and make sure I was using the right muscles by watching videos I sent her. Amanda also helped me change my diet by showing me how to count macros and eat more protein to build muscle.
Over time, the advice, consistency, and focus on good form and nutrition changed my body and routine. I could see more definition in my muscles, I lost body fat, I felt stronger in my daily life, and I was a lot more sure of myself. I even decided to become a certified personal trainer to learn more about fitness, grow, and get stronger for the rest of my life.
My main goal at 68 is to keep getting stronger and building muscle so I can live a long time.
I still work with a coach even though I am a certified personal trainer. I do this to get a different point of view from someone else. Claire Hurwitt, my current trainer, focuses on body recomposition and building strength for long-term health.
I work out four times a week, two days for my upper body and two days for my lower body. I focus on progressive overload, which means adding more weight to my body over time to make it stronger. Even if that means adding just one extra pound to the barbell each week, I do it. I usually do six to seven exercises in each session, with three sets of eight to twelve reps each. To build up my endurance and time under tension, I also do supersets, which means doing two exercises back to back with very little rest.
The lower body is definitely my favourite muscle group to work out because it makes me feel strong. I really like deadlifts because they work my glutes, hamstrings, and quads, as well as my abs, upper back, and grip strength. When I first started this journey, my goal was to lift my body weight (about 135 pounds). A few years ago, I did it and felt like I had won a big victory. But I just set a new personal record: I can now deadlift 180 pounds!
I also do 30 minutes of cardio on the elliptical or treadmill once a week in addition to lifting. I also walk my dog every day and take at least 10,000 steps. I do stretches and mobility exercises before and after every workout to help me recover. This keeps my joints flexible and able to move freely.
I still keep track of my macros because it helps me know what to eat. I also recently became intolerant to gluten and dairy, so I try to stay away from both of those things while still making sure I get enough protein to help my muscles grow. I always have ground turkey, beef, chicken, and salmon in my fridge. I also like pickled vegetables because they add flavour and crunch to any meal quickly and easily.VOYJOY Sports Bra for Women
1. I know how important it is to work with a coach who has been around for a while.
Even though I’m a certified personal trainer, I still like having a coach for my own training. Having someone else plan my workouts keeps me on track and takes the stress off of having to think about every little thing. It also gives me a new point of view and helps me go beyond the limits I might set for myself. Also, it’s helpful to talk to another fitness professional about my goals and progress so they can help me break through plateaus, improve my approach, and keep me moving forward. Even if you know what you’re doing, it’s still helpful to have a teammate.
2. I’m always willing to try new things.
It would have been easy to stick with what I knew once I found a workout routine I liked. After more than five years of regular training, I’ve learned that being open to trying new programming styles, experimenting with different rep ranges, or adding techniques like tempo work and supersets that pushed me out of my comfort zone can be very helpful. Changing up my routine has helped me get stronger more than anything else. Even small changes, like adding a resistance band to my lifts (hello, banded Romanian deadlifts) or shortening the time between sets, have helped me get over plateaus and stay interested in working out.
3. I stopped putting off starting until the right time.
I kept waiting for the “right moment”—”when I have more time,” “after I retire,” or “when I feel better.” I never realised that now is the best time to start. I finally realised and accepted that now is the time to get stronger and put my health first instead of letting life pass me by. I had a hard time making big changes to my life in my 60s, but my daughter encouraged me to do it, and once I did, I quickly realised it was one of the best and most rewarding things I’ve ever done.
It took time, patience, and a willingness to step outside of my comfort zone to get stronger, but committing to this journey has really changed me. At 63, I feel stronger, more energised, and more in control than I ever thought I would. I know now that it’s never too late to put yourself and your health first. Every day is a chance to get stronger, and I’m ready to make the most of it.
