'I used to exercise to be skinny. Now I deadlift 154kg and crush 25 pull-ups in a row'
It wasn’t until I went through a divorce in my late forties that I started to reconsider my fitness journey. I was figuring out what I wanted to do in this new chapter of my life, and since fitness was always a passion of mine, I decided to become a personal trainer.
Soon after receiving my personal training certification, I was flipping through a magazine and a story on bodybuilding figure competitors piqued my interest. I felt healthy, and by my standards, 'skinny', but unlike the competitors I saw in photos, I had very little muscle. A lightbulb went off: I wanted to be strong, not just skinny. I realised I wanted to redefine my sense of self and feel stronger both mentally and physically.
I have always been active, but for most of my adult life, I was a cardio queen. Between kickboxing, step aerobics, and running, my workouts were focused on upping my heart rate and burning as many calories as possible. I occasionally lifted light weights, but building muscle wasn’t a priority.
So, to switch things up, I started working with a local bodybuilder in 2012 and committed to prepping for my first competition. They taught me about compound movements, and for the first time, I was focused on building strength and putting on muscle.
My physique was changing. After a few months, I decided to enter myself in a figure competition. My objective wasn’t to win—I wanted to boost my confidence and work toward a fitness goal. And I did just that. At my first competition, I felt strong, empowered, proud, and motivated.
FYI: Figure competitions are a type of bodybuilding contest that focuses on muscle definition and overall symmetry, rather than sheer size. Competitors are judged on their muscle tone, poise, and presentation, often wearing swimsuits and performing a series of poses to showcase their physique.
I loved competing, so I continued entering a few more competitions. With each show, I learned more about resistance training and how to properly fuel my body for it. Working with my trainer, I learned the ins and outs of lifting heavier, targeting specific muscle groups, and structuring my workouts for optimal results. I also leaned on my online community of fellow competitors and fitness lovers, exchanging tips and encouragement.
As time went on, I supercharged my passion for fitness so much that I decided to become a certified personal trainer. Figure competitions were no longer my priority, but I was still determined to get stronger. Expanding my personal knowledge of how to maximise my health, wellness, and strength became my passion.
Strength training made me my strongest self
Now, at 64, I work out six days a week, following a strength training program of three workouts per week, which I cycle twice through: 1) chest and back day, 2) shoulder and arm day, and 3) leg day. Sunday is always a rest day for me.
I warmup for about 10 minutes before each workout, whether that’s walking on the treadmill, marching in place, or doing a dynamic stretch to loosen up my legs and back.
Here’s a look into what I do for each workout:
Chest and back day: I typically start with chest presses on a flat bench, beginning with warmup sets using just the bar (20kg), and gradually increasing the weight. My main sets usually consist of 3 sets of 5 reps at 43-45kg, or heavier if I have a spotter. I also include incline chest presses with 10-12.5kg dumbbells for 3 sets of 5 reps. Push ups, bent-over rows, lat pulldowns (45-55kg for 3 sets of 5 to 8 reps), and seated rows on my Smith machine are also part of this day’s routine. I love to mix in a variety of moves on the pull-up bar throughout the week as well—I’m constantly playing around with standard and weighted pull-ups, chin ups, and leg lifts lately.
Shoulder and arm day: I do overhead presses, usually starting with lighter dumbbells and then moving to heavier sets (10-12kg) for as many reps as possible. My routine also includes lateral raises, front raises, and bent-over reverse flys, typically using 4-5kg weights. I add a mix of bicep curls, sometimes using a bar or heavier dumbbells, and tricep exercises like kickbacks, bench dips, and occasionally weighted dips on bars.
Leg day: I begin with a warmup of goblet squats, followed by sumo deadlifts with a straight bar, usually working in the 43-45kg range for as many reps as possible. Due to arthritis in my neck, I avoid traditional back squats and instead use a hex bar for heavy deadlifting—my personal record is 154kg, and I generally work with 90-115kg for 3 sets of 5 to 8 reps. I also incorporate leg extensions, hamstring curls, step-ups, wall sits, and various core exercises like hanging leg lifts, crunches, and planks.
The number of moves I do per workout varies depending on how I feel that day, but each lifting session is a solid hour long. On average, I do three sets of five to eight reps per move, and focusing on lifting as heavy as possible while maintaining good form. In short, I focus on low reps with heavy weight.
On top of my strength training program, I still incorporate a little cardio throughout the week. I mix it up, sometimes running stairs at a nearby park, jumping on my rebounder (mini trampoline), doing sprints on my treadmill, or using my new walking pad to get steps in while watching TV.
Deadlifts and pull-ups are by far my favourite moves to train. Now, I can deadlift 154kg and do 25 pull-ups in a row, which feels like a major accomplishment. I’ve started playing around with weighted pull-ups for added resistance to build strength in my back and lats, too.
Fuelling my workouts with protein is essential to build muscle and sustain my energy
For most of my adulthood, I ate to stay thin. Now, I eat to be strong.
I don’t meticulously track my food or caloric intake, but I always prioritise getting enough protein in each meal. I try to consume the equivalent of my bodyweight in pounds in grams of protein each day, and aside from protein powder, I eat eggs, chicken, Greek yoghurt, and fish to hit that goal. When I eat more protein, I’ve noticed I have more energy during my workouts and need less recovery time post-sweat.
I don’t dwell too much on carbs and fats—I eat intuitively and do my best to fill my plate with complex carbohydrates, veggies, and fresh, whole foods at each meal. I also try to limit sugar and processed snacks, though I never restrict or deprive myself when I want it. Water is another nonnegotiable and I always carry around a jug of H2O to stay on top of my hydration throughout the day.
3 key reasons for my strength transformation success
1. I connected with a likeminded community to inspire my journey and keep me motivated.
I never expected to find a community through social media, but that’s exactly what happened when I created my Instagram account (@homebodytrainer). I’ve connected with an incredible support system through my followers, and they inspire my strength journey day in and day out. I was originally nervous to put myself out there on social media—it’s way out of my comfort zone—but the encouragement I receive online keeps me motivated and smiling. I’m so grateful for my virtual community.
2. I started listening to my body and honouring its potential
Pushing myself to new strengths has taught me that my body is capable of doing hard things—even as I age. I always focus on good form and never push myself beyond a safe capacity, but I also let go of the worry that I’m going to hurt myself by lifting heavy weights. Instead, I honour my ability in and out of the gym and celebrate my potential to keep getting stronger.
3. I stopped picking myself apart for aging and realised it’s a gift to get older
Getting older is out of my control, so I finally stopped spending energy trying to avoid it. Now, I focus on what is in my control, like getting stronger and properly fuelling my body. Once I stopped looking in the mirror and picking myself apart for aging, I realised that it’s a gift, and I’m just getting started. After all, it’s never too late to start building muscle.
Read now: How to practise self-compassion and become confident
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