'At 71, I transformed 50% of my body composition into muscle'

‘At 71, I transformed 50% of my body composition into muscle’

Posted by Admin December 9, 2024 Fitness

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Throughout my life, I always associated working out with losing weight. Because I’d never had a weight problem or been a heavy person, I wasn’t very active until my 50s, when I gained weight due to menopause. So, I started working out, but not taking it too seriously: I’d walk on the treadmill for 30 minutes, three times a week, on and off throughout that decade. I ended up losing the weight, but beyond that, I wasn’t interested in working out to build strength or muscle.

When I hit my 60s, my mum—who was about 27kg overweight and had some health problems—needed assistance from healthcare workers to move around. As I watched her over the years, I feared I’d end up in the same boat. That motivated me to continue to keep myself at a healthy weight to stay mobile throughout my life.

An InBody scan kickstarted my strength training journey

At 71, I started taking fitness seriously due to a few factors. (I even quit working so I could devote more time to it!) Not only did I want to work out so I didn’t end up like my mother, but I also moved far away from my friends a few years earlier and wanted to meet new people. Then, when the pandemic hit in 2020, I gained 9 kg. So, I joined Orangetheory, a strength training and cardio combination class that focuses on heart-rate zone training to strengthen your cardiovascular system.

When you start working out at Orangetheory, you have the opportunity to do an InBody body composition scan. Mine was a real eye-opener: it revealed that a majority of my weight was made up of fat and not a lot of muscle, which I wasn’t happy about. I realised that my body’s health isn’t all about the number on the scale—the composition of the weight is more important. I decided I didn’t just want to lose weight, I wanted to change my whole body composition. I set a goal to transform 50 per cent of my body weight into muscle within a year.

So, I took Orangetheory circuit training classes three times a week, working on both strength training and cardio. I worked especially hard on the treadmill run portion of the class and even achieved a seven-minute mile at one point. A year later, I achieved my body composition goal.

Then, I was ready to branch out and take different types of workout classes and lift weights on my own, so I joined the local Life Time athletic club. I experimented with different types of classes to find out what I enjoyed, and I worked with a few different trainers to guide me with strength training before going solo.

Now, at 75, I go to the gym five to seven days a week

I take two barre classes and two strength training classes a week that target my full body. I also do three to four ballroom dance classes a week because they bring me joy and help me stay social. After these classes, I usually work on my pull-ups, use the elliptical, or do a strength training circuit that works the chest, back, arms, abdominals, legs, and shoulders. In terms of volume, I normally do three sets of 12 reps for each move.

I don’t design any kind of workout plan, and I’m kind of a wildcard in the gym; I love to wander around and try different weight machines based on what I feel like doing that day. I also don’t take any traditional type of rest day—I’m determined to move each day to stay strong.

One goal I’ve had is to do unassisted pullups. While I haven’t reached it yet, I’m progressing: I used to be able to do a few reps at 70% assistance, and now I can do five or six pull-ups at 30% assistance, so I’m getting closer. Another PR I’m proud of: a year and a half ago, I could hold a plank for more than four minutes—my goal now is five minutes.

These three habits were essential to my strength transformation

1. I found a type of movement I love

When it comes to fitness, everybody’s preferences are different. To be consistent and create the results you want, you need to find what works for you. (You don’t have to have to deadlift a ton of weight in order to see results or enjoy your workout!) When I first started exercising seriously, it was a lot of trial and error, but I found types of movement—barre, strength training, and dancing—that make me feel joyful and strong.

2. I move at my own pace, even in group fitness classes

Fitness is a lifestyle, not a trend. You can become strong and achieve your goals at any age. You can also move at your own pace and customise your workout. Sometimes in group fitness classes, the instructor will move too fast, and when I try to follow along, I can’t concentrate on my mind-muscle connection. I’ll feel like I’m just flailing weights around and that I’ll hurt myself, so instead, I move at my own speed. I know my body and what it can handle, so I’m cognisant when I work out and never do anything to potentially injure myself. Slow and steady is my motto—and that’s okay.

Northdeer Dumbbells Set Adjustable Pair

Ampwellbeing Dumbbell Strength Bars 4kg

Viavito 12kg Dumbbell Set

JTX Fitness 6kg Dumbbells (Pair)

3. I remind myself that I might be setting a positive example for younger people

In many of the workout classes I take, I’m the oldest person in the room. Lots of younger people in my class will tell me that they hope to look like me one day and that I inspire them. That drives me and feeds my ego and soul—I want to keep being someone that other people can look up to and admire.