{"id":937186,"date":"2026-10-22T18:18:14","date_gmt":"2026-10-22T18:18:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/937186\/"},"modified":"2026-10-22T18:18:14","modified_gmt":"2026-10-22T18:18:14","slug":"im-79-and-lift-heavy-5-days-a-week-heres-the-3-workout-routine-keeping-me-strong","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/937186\/","title":{"rendered":"‘I\u2019m 79 and lift heavy 5 days a week. Here\u2019s the 3-workout routine keeping me strong\u2019"},"content":{"rendered":"

I\u2019ve always made it a priority to be healthy, active, and strong. But for a long time, exercise used to be more of a casual activity for me. I never could\u2019ve predicted that I\u2019d become my strongest, most active self in my 70s.<\/p>\n

Growing up, my mum taught me early on that exercise and eating well were important parts of taking care of myself. When I was a kid, I played tennis and racquetball and loved to run. Then, as an adult, I became a regular at the gym and loved trying different workouts, from Jazzercise and step aerobics to at-home strength-training videos. I enjoyed the way exercise made me feel, and continued all of these workouts off and on throughout the decades.<\/p>\n

Once I hit my 70s, though, I started thinking more about how to age well \u2013 and the role that exercise could play in that. I did some research and learned that in order to stay strong, capable, and independent as I got older, I needed to build strength and muscle. So, I decided it was time to shake up my routine and get into consistent strength training.<\/p>\n

A Burn Boot Camp<\/a> studio had just opened near me, offering high-intensity group strength and conditioning workouts. I liked the idea of combining heavy lifting with the motivation of a group class, so I decided to give it a try. The first class was hard because I was lifting heavier weights than I was used to, but I loved the energy of group fitness and having a coach. For the first time ever, I got real guidance on my form, learned modifications when an exercise didn\u2019t feel quite right, and challenged myself in a safe way. I started going to the class five days a week to build a new routine that I genuinely looked forward to.<\/p>\n

\"A<\/p>\n

Burn Boot Camp<\/p>\n<\/p>\n

At the same time, I tweaked my nutrition habits and began to eat more protein to support muscle growth. I ate more salmon, scrambled eggs, and tuna, and experimented with fun high-protein recipes I found online like casseroles. At the same time, I continued limiting packaged and processed foods, but I\u2019ve always believed everything can have a place in moderation. So, if I was craving a cookie in the afternoon or ice cream after dinner, I let myself enjoy it.<\/p>\n

After making these changes to my workout routine and diet, I started feeling good inside and out. I was growing more visible muscle in my arms and legs and felt stronger and more stable in my everyday activities. I also had more energy during the day and was more confident in what my body could do. Seeing (and feeling) these changes in my 70s showed me that I could still get stronger, challenge myself in new ways, and make meaningful progress at this stage of life.<\/p>\n

Now, at 79, my fitness routine is centered around strength, conditioning, and Pilates<\/p>\n

I still go to the Burn Boot Camp classes, typically doing three strength-centered classes and one to two cardio-centered classes each week. During workouts, we hit five to seven workout stations and complete each exercise for a certain number of reps and sets, or time.<\/p>\n

In strength classes, I use dumbbells at each station to work different upper- and lower-body muscle groups throughout the week. During upper-body workouts, some of the moves I do include overhead presses, pull-ups, pushups, triceps extensions, chest flys, and dumbbell rows. On lower-body days, I do deadlifts, Romanian deadlifts, lunges, and different squat variations. Then, cardio days are more focused on bodyweight conditioning, with exercises like jumping jacks, high knees, burpees, hurdles, and explosive running drills. Some workouts also mix in strength-based movements, such as medicine ball throws or squats with an overhead press.<\/p>\n

\"A<\/p>\n

Burn Boot Camp<\/p>\n<\/p>\n

Throughout all of it, I prioritise proper form to help prevent injury and build strength safely. I also progressively increase the weight I use every few weeks so I can continue growing muscle. It\u2019s incredible to pump out reps with weights that used to feel too heavy: Recently, I went from 10- to 12-lb weights for overhead presses, increased my chest fly from 20 to 25 lbs, and hit a new PB with a 70-lb Romanian deadlift.<\/p>\n

On top of that, I recently started doing reformer Pilates once or twice a week on the days I\u2019m not lifting to help improve my flexibility and mobility. The lower-intensity workout is a nice complement to traditional strength training, and I\u2019ve already noticed that my balance, stability, and posture have improved. Additionally, I aim for 5,000 steps a day and do hip and shoulder stretches as well as mobility exercises most days for joint health. These small, consistent habits help me stay mobile, support my strength training, and make it easier to keep living life independently. <\/p>\n

These three factors are key to my strength success:1. I train for my future self<\/p>\n

As I\u2019ve gotten older, I\u2019ve realised that a casual workout here or there isn\u2019t enough to help me age as well as I want to. My ultimate goal is to build long-term strength, muscle, and mobility so I can move and travel independently for years to come. That\u2019s what inspired me to start lifting weights consistently, and that\u2019s why I keep challenging my body through progressive overload, gradually increasing the weight when I\u2019m ready.<\/p>\n

Seven years after changing up my workout routine, I\u2019ve become so much stronger \u2013 everyday activities like carrying groceries, getting in and out of the car, and keeping up with a busy day feel easier. That progress keeps me motivated. At 79, I\u2019m still showing up, increasing my weights, and proving to myself that getting older doesn\u2019t mean you can\u2019t be the strongest version of yourself.<\/p>\n

\"Older<\/p>\n

Burn Boot Camp<\/p>\n<\/p>\n

2. I form friendships in the gym that inspire and motivate me<\/p>\n

One of the parts I love most about group fitness is the community. Over the years, I\u2019ve made friends with people of all ages and fitness levels, and we\u2019ve become a real source of encouragement for one another. We celebrate milestones, push each other through challenging workouts, and help keep the whole group accountable.<\/p>\n

Some of these friendships have grown beyond the gym, too, which has made the experience even more meaningful. For me, fitness isn\u2019t just about getting stronger physically\u2014it\u2019s also about surrounding myself with people who inspire me to keep showing up, challenging myself, and enjoying the process.<\/p>\n

\"A<\/p>\n

Burn Boot Camp<\/p>\n<\/p>\n

3. I celebrate my age<\/p>\n

As I approach 80, I\u2019m proud of how much I can still challenge myself, and I\u2019m curious to see what else I can accomplish. I don\u2019t want to put an arbitrary ceiling on what my body can do simply because of my age. Instead, I look for new ways to test myself, whether that\u2019s picking up a heavier set of dumbbells, trying reformer Pilates for the first time, or hitting a new PR in the gym. Each challenge gives me something to work toward and reminds me there\u2019s always room to grow.<\/p>\n

Of course, I recognise that my body has changed over the years, and there are certain parts of working out that I approach differently now. For example, if my coach programmes running during a cardio class, I\u2019ll walk instead because the impact doesn\u2019t feel great on my knees. I\u2019ve learned that modifying an exercise isn\u2019t a failure or setback; it\u2019s a way to keep moving safely and consistently. I listen to my body and adjust when I need to, because I don\u2019t see getting older as a reason to stop pushing myself. If anything, every new accomplishment feels more meaningful because I\u2019m doing it at this stage of my life.<\/p>\n

I\u2019m not focused on what I could do at 30 or 50 \u2013 I\u2019m focused on what I can do now, how much stronger I can become, and what I might be capable of achieving next.<\/p>\n

Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

GET THE PLAN<\/a><\/p>\n

\"liz\"Headshot<\/p>\n

Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in\u00a0Women’s Health,\u00a0POPSUGAR,\u00a0Food & Wine,\u00a0What To Expect,\u00a0Cosmopolitan,\u00a0Men’s Health, and elsewhere.\u00a0As a\u00a0former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn’t like.<\/p>\n","protected":false},"excerpt":{"rendered":"I\u2019ve always made it a priority to be healthy, active, and strong. But for a long time, exercise…\n","protected":false},"author":2,"featured_media":937187,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,232203,230011,229867,2386,503911,430,538,137,310278,429,503910,366213],"class_list":["post-937186","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-au","tag-australia","tag-collection-fit-at-70-and-beyond","tag-collection-fit-at-any-age","tag-collection-fitness-app","tag-content-type-feature","tag-contentid-de25cb18-5ab9-4a48-9529-9329a932822c","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-true","tag-locale-gb","tag-shorttitle-im-79-and-lift-heavy-5-days-a-week-heres-how","tag-sponsored-false"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/937186","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=937186"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/937186\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/937187"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=937186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=937186"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=937186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}