How I Transformed My Body at 63 Through Exercise

Discovering Fitness at Any Age: A Personal Journey

Fitness can often feel like a younger person’s game, but it’s never too late to make a change. Many people put off prioritizing their health, waiting for that elusive “right time” to start exercising. However, as one woman’s inspiring story demonstrates, you can embrace a fitness journey at any age and transform your life.

Starting the Journey

For most of my life, being active wasn’t at the top of my priority list; family and career came first. I aimed to stay healthy, eating well and exercising sporadically, but I never fully committed. That all changed at 63 during the COVID-19 pandemic when I moved closer to my children and grandchildren. My daughter began working with a virtual personal trainer and asked me to join her as a workout partner. Although I hesitated, not wanting to disappoint her, I agreed.

Finding Strength in Family

We began our workout routine, exercising five days a week. Following her trainer’s full-body program—which included upper and lower-body dumbbell exercises—was challenging. I experienced soreness like never before, especially since some movements were tailored for someone half my age. I had to modify certain exercises such as Bulgarian split squats and push-ups, yet I found joy in spending quality time with my daughter. More importantly, I started noticing my strength improve; I gradually transitioned from using 5-pound and 10-pound dumbbells to 15-pound ones, requiring less rest time between sets. It was exhilarating to catch the “fitness bug” and recognize that exercise could become a regular part of my life.

Tailoring My Fitness Plan

After two years of following my daughter’s program, I craved a routine tailored to my age, skills, and specific fitness goals: to build muscle and lose weight. This led me to Amanda Lim, a midlife strength coach. I continued strength training five days a week, and Amanda introduced me to advanced barbell lifts like deadlifts, hip thrusts, and back squats. Through video assessments, she helped improve my form, ensuring I was activating the right muscles. Amanda also guided me in adjusting my diet, teaching me about macronutrient counting and emphasizing protein intake.

Embracing Change

As I built strength, my body transformed. I noticed more muscle definition, reduced body fat, and increased confidence in daily activities. So much so, I decided to become a certified personal trainer myself, seeking to continuously learn and grow in my fitness journey.

Ongoing Goals

Now at 68, my main goal is to maintain my progress and build strength for longevity. I continue to work with a coach, Claire Hurwitt, who focuses on body recomposition and longevity. My training routine consists of four days a week with two upper and two lower body sessions, emphasizing progressive overload. I aim for six to seven exercises each session, performing three sets of eight to twelve reps. To further enhance endurance and time under tension, I regularly incorporate supersets, pairing exercises with minimal rest.

Finding Joy in Strength

My favorite muscle group to train is my lower body, particularly because it makes me feel powerful. Deadlifts are my go-to; they engage multiple muscle groups, including my glutes, hamstrings, and abs. Initially, I aimed to lift my body weight of 135 pounds, a goal I surpassed a few years ago. I now celebrate a personal record: a deadlift of 180 pounds!

In addition to lifting, I dedicate time to 30 minutes of cardio each week and aim for at least 10,000 steps daily through walks with my dog. To support recovery and flexibility, I stretch and perform mobility exercises before and after every workout.

Nutrition Matters

I still track my macros, which helps me make informed dietary choices. With recent developments in food intolerances, I focus on maintaining high protein levels while avoiding gluten and dairy. My staple foods include various lean meats and quick, flavorful additions like pickled vegetables.

Essential Fitness Tools

When it comes to fitness, certain products have enhanced my training experience:

1. BolaButty Bluetooth Speaker: Music boosts my motivation during workouts.

2. VOYJOY Sports Bra: This supportive gear helps me maintain proper form while lifting.

3. Harbinger Cotton Lifting Straps: These straps allow me to lift heavier weights without compromising my grip.

Keys to My Success

Over the years, three guiding principles have shaped my fitness transformation:

1. Work with a Coach: Even as a personal trainer, having an experienced coach keeps me accountable and provides fresh perspectives, helping push me beyond my self-imposed limits.

2. Be Open to New Approaches: Trying out new training styles and techniques, like tempo work and supersets, has been beneficial. Small changes can lead to significant strength gains.

3. Take Action Now: Waiting for the perfect moment only delays progress. I embraced my fitness journey at 63, valuing the present as the best time to prioritize my health.

Conclusion

Building strength took time, patience, and a willingness to leave my comfort zone, but the journey has been transformative. It’s never too late to invest in your health and well-being. Each day presents an opportunity to grow stronger, and I am committed to making every day count. Whether you’re starting your fitness journey or continuing one, remember that it’s about progress, not perfection.