{"id":495299,"date":"2026-02-21T19:46:11","date_gmt":"2026-02-21T19:46:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/495299\/"},"modified":"2026-02-21T19:46:11","modified_gmt":"2026-02-21T19:46:11","slug":"how-i-started-exercising-at-63-achieved-body-recomposition","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/495299\/","title":{"rendered":"\u2018How I Started Exercising at 63 & Achieved Body Recomposition’"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

For much of my life, fitness wasn\u2019t a priority. I wanted to stay healthy and active, so I tried to eat well and exercise when I had time, but most of my energy was devoted to my family and career. I figured I\u2019d wait for the \u201cright time,\u201d to start\u2014which happened to be during the COVID-19 pandemic when I was 63. I moved to be closer to my children and grandchildren, and my daughter had recently started working with a virtual personal trainer and wanted a workout buddy. I wasn\u2019t eager to start exercising, but I didn\u2019t want to let her down, so I said yes.<\/p>\n

So, we started working out together five days a week through her full-body program<\/a>, which alternated between upper- and lower-body dumbbell exercises<\/a>. The workouts were challenging, and I was sore like never before. Since the trainer designed it for my daughter, who was more than half my age, I had to modify some moves like Bulgarian split squats<\/a> and pushups<\/a>. <\/p>\n

But I loved spending time with my daughter\u2014and there was something incredibly empowering about lifting weights and seeing evidence that I was getting stronger. Gradually, 5- and 10-lb dumbbells became 15, and I needed less rest time between exercises<\/a>. In just a few weeks, I\u2019d officially caught the fitness bug and knew I wanted to make exercise a regular part of my life.<\/p>\n

After two years of following my daughter\u2019s program, I wanted a plan tailored to my age, abilities, and goals, which were to continue building muscle and losing weight. <\/p>\n

So, I began virtually working with Amanda Lim<\/a>, a midlife strength coach. I continued strength training<\/a> five days a week from my home gym. Amanda also introduced me to more advanced barbell lifts<\/a> like deadlifts<\/a>, hip thrusts<\/a>, and back squats<\/a>. She helped correct my form and made sure I was activating the right muscles through videos I sent her. Amanda also helped tweak my diet by teaching me how to count macros<\/a> and increase my protein intake to build muscle<\/a>.<\/p>\n

Over time, the guidance, consistency, and focus on proper form and nutrition transformed my routine and body. I could clearly see more muscle definition, my body fat decreased, I felt stronger in my everyday activities, and I was a lot more confident. To boost my own fitness knowledge, I even decided to become a certified personal trainer so I could continue learning, growing, and getting stronger for the rest of my life.<\/p>\n

Today, at 68, my primary goal is to keep building muscle and strength for longevity. <\/p>\n

Even though I\u2019m a certified personal trainer, I\u2019ve still continued working with a coach to get an outsider\u2019s unique perspective. My current trainer, Claire Hurwitt<\/a>, specializes in body recomposition<\/a> and strength for longevity. <\/p>\n

I train four days a week with two upper- and two lower-body days<\/a> at my home gym, and I prioritize progressive overload<\/a> (the gradual increase of load on the body to grow stronger) to become stronger, even if that means adding just one extra pound to the barbell each week. I typically complete six to seven exercises per session, with three sets of eight to 12 reps each. To boost endurance and increase time under tension<\/a>, I also regularly incorporate supersets<\/a>, pairing two exercises back to back with little rest.<\/p>\n

Lower body is hands down my favorite muscle group to train because it makes me feel powerful. I especially love deadlifts, because they fire up my glutes, hamstrings, and quads while also engaging my abs, upper back, and grip strength<\/a>. My original goal when I started this journey was to lift my bodyweight (about 135 pounds), which I crushed a few years ago, and felt like a huge win. But as of recently, I have a new PR: I can now deadlift 180 pounds!<\/p>\n

In addition to lifting, I do 30 minutes of cardio on the elliptical or treadmill once a week. I also walk my dog daily and hit at least 10,000 steps a day<\/a>. To support my recovery, I stretch and include mobility exercises<\/a> before and after every workout, which helps me maintain flexibility and a full range of motion in my joints. <\/p>\n

I still track macros because it takes some of the guesswork out of what to eat. I\u2019ve also recently developed a gluten and dairy intolerance, so I do my best to avoid both while still keeping protein front and center to support muscle growth. Staples in my fridge always include ground turkey, beef, chicken, and salmon. I also love pickled veggies as a quick and easy way to add flavor and crunch to any meal.<\/p>\n

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Good music is essential to my workouts, so a portable Bluetooth speaker in my home gym is a must.<\/p>\n

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I love wearing a halter sports bra on back day. When I look at video footage to assess my form, it’s easy to see my muscles activate and engage.<\/p>\n

\"Cotton<\/a>Harbinger Cotton Lifting StrapsCredit: Courtesy<\/p>\n

I can lift more weight than my grip strength can handle, so lifting straps reduce the strain on my hands and let me focus on heavier lifts without slipping.<\/p>\n

These three factors are key to my strength transformation success:1. I understand the value of working with an experienced coach. <\/p>\n

Although I\u2019m a certified personal trainer myself, I still appreciate working with a coach for my own training. Having someone else program my workouts keeps me accountable and removes the mental load of planning every detail. It also gives me a fresh perspective and helps push me beyond the limits I might set for myself. Plus, it\u2019s motivating to bounce my goals and progress off another fitness professional who can help me break through plateaus, fine-tune my approach, and keep me moving forward. There\u2019s real value in having a teammate, even when you have a solid understanding of what you\u2019re doing.<\/p>\n

2. I\u2019m always open to trying new approaches. <\/p>\n

Once I found a fitness routine I enjoyed, it could\u2019ve been easy to stick with what felt familiar. But after more than five years of consistent training, I\u2019ve discovered there\u2019s power in keeping an open mind to trying new programming styles, experimenting with different rep ranges, or incorporating techniques like tempo work and supersets that pushed me out of my comfort zone. Some of my biggest strength gains have come from switching up my routine. Even small changes, like adding a resistance band<\/a> to my lifts (hello, banded Romanian deadlifts<\/a>) or shortening rest times between sets have helped me break through plateaus and stay excited about training.<\/p>\n

3. I stopped waiting for the perfect time to start. <\/p>\n

For a long time, I kept waiting for the “right moment”\u2014\u201cwhen I have more time,\u201d \u201cafter I retire,\u201d or \u201cwhen I feel better,\u201d\u2014never realizing that the best time to begin is now. Instead of letting life pass me by, I finally recognized and embraced the idea that the present is exactly the time to get stronger and prioritize my health. It wasn\u2019t easy to make major lifestyle changes in my 60s, and I have my daughter\u2019s encouragement to thank for that, but once I started, I quickly realized it was one of the most powerful and rewarding decisions I\u2019ve ever made. <\/p>\n

Building strength took time, patience, and a willingness to push past my comfort zone, but committing to this journey has been truly transformative. I feel more capable, energized, and empowered than I ever could have imagined at 63. I\u2019ve learned that it\u2019s never too late to prioritize yourself and your well-being. Every day is a good day to get stronger, and I\u2019m ready to make every day count.<\/p>\n

\"Headshot<\/p>\n

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She\u2019s a mass consumer of social media and cares about women\u2019s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. \u00a0<\/p>\n