Then, at 70, everything changed. My trainer, who I had come to enjoy working with and trust, moved away, and without that connection, I stopped going to the gym. But after about a year away, the fitness manager at my gym, Nate Fleming<\/a>, reached out to me, and I began working with him twice a week.<\/p>\n He immediately changed up my programming and introduced me to the idea of progressive overload<\/a>. I learned that gradually increasing the weight I lifted each week could help me build muscle<\/a>, get stronger and see real results. He also added new movements to my routine, like farmer\u2019s carries<\/a>, deadlifts<\/a> and squat variations<\/a>. Deadlifts, in particular, became one of my favourite exercises \u2013 I loved that the movement required so much technique. There was something so satisfying about picking up a heavy weight and realising I could lift more than I thought.<\/p>\n Nearly overnight, my attitude towards fitness changed: I enjoyed being challenged and discovering how much stronger I could become when I pushed myself. Over the next year, I began to see visible muscle definition in my arms and legs and felt more energised throughout the day. More importantly, though, my confidence skyrocketed because I had developed a greater trust in my own abilities.<\/p>\n About a year into training, I was ready for a challenge, so I signed up for a powerlifting competition<\/p>\n I had grown to love lifting heavy, and wanted to step outside my comfort zone and discover what I could accomplish in my 70s. I casually asked Nate if there were deadlifting competitions for older women, and he said there were. So, I took a leap of faith and started a seven-month training process for a powerlifting competition, which took place this past March. I upped my training to three days a week, continuing to progressively increase the weights, and worked on refining my technique to move more efficiently.<\/p>\n The day of the competition was one of the best days of my life. I decided to compete in all three lifts: I squatted 132 pounds, bench-pressed<\/a> 71.5 pounds and deadlifted 242 pounds, setting records<\/a> in all three lifts for my age and weight category in Nova Scotia, Canada, where I live. I was so proud of what I\u2019d accomplished and felt incredibly empowered by what my body could do at 71. My kids and grandkids were also there to cheer me on, which made the day even more special. Sharing that moment with my family and showing them what was possible at my age meant so much to me. I walked away feeling stronger, more confident and excited to do it again.<\/p>\n Now, at 72, I\u2019m training to break the Canadian deadlift record for my age and weight<\/p>\n My next powerlifting competition is this month, and I still lift with Nate three days a week. My training is structured in four-week blocks, and the weight, sets and reps change each week. For instance, in week one, I might do 3 sets of 5 reps at a moderate weight. Then, I gradually increase the load in weeks two and three while lowering the reps as I get closer to my heaviest lifts. Week four is a deload week, so I reduce the weight and give my body a chance to recover before lifting heavier again.<\/p>\n Each workout starts with the main lift \u2013 deadlift, squat or bench press \u2013 because that\u2019s when I have the most energy. Then, I move on to three or four accessory exercises, where I use lighter weights to strengthen supporting muscles, address weaknesses and improve my performance in the main lifts. For example, on deadlift day, I might incorporate exercises like lunges<\/a>, hamstring curls and bent-over rows to strengthen my glutes, hamstrings and back.<\/p>\n I\u2019m incredibly proud of my progress over the last six months. I have a lingering shoulder injury, so right now, my bench press has stayed about the same at 71.5 pounds. But I can squat 160 pounds and deadlift 265 pounds, which is only five pounds away from the Canadian deadlift record.<\/p>\n While I train hard, I recover even harder in between sessions. I get seven to eight hours of sleep each night and am mindful about nutrition, eating lots of protein<\/a>, since it\u2019s important for building and maintaining muscle. I aim for around 120 grams a day, with eggs, chicken and fish as some of my go-to sources. Additionally, on rest days, I focus on stretching and hip and shoulder mobility to improve my range of motion. I don\u2019t count my steps, but I try to walk as much as I can throughout the day to keep my body moving and maintain cardiovascular health<\/a>. <\/p>\n These 3 factors have been crucial to my strength transformation1. I wasn\u2019t afraid to ask for help<\/p>\n When I first decided to work with a personal trainer in my 50s, I wanted guidance, accountability and the confidence that I was exercising safely and effectively \u2013 and I got that. My first few trainers helped me build a foundation by teaching me proper form and the fundamental movements that I still rely on today.<\/p>\n But working with Nate completely changed my relationship with lifting: he knows how to motivate me, pushing me without going beyond my abilities. When I attempt a new personal record, his belief in me helps me believe in myself, too. Now, I know what I\u2019m capable of and how to challenge myself while lifting safely. The gym has become so much more than a place to work out \u2013 it\u2019s where I keep discovering what I can do.<\/p>\n 2. I understand the power of rest<\/p>\n I\u2019ve learned that getting stronger isn\u2019t just about how hard I work in the gym \u2013 it\u2019s also about how well I recover between workouts through getting plenty of sleep, mobility work, stretching and walking. When I don\u2019t make time for recovery activities or I don\u2019t fuel properly, it makes a difference; I feel more fatigued, have less energy during workouts and struggle to perform at the same level.<\/p>\n For me, progress doesn\u2019t mean pushing myself to the limit every day. It means finding the right balance between challenging my body and giving it the rest and support it needs to keep getting stronger.<\/p>\n 3. I set big goals and don\u2019t shy away from a challenge<\/p>\n If you\u2019d told me a few years ago that I\u2019d be powerlifting in my 70s and chasing a deadlift record, I never would have believed you. Before I started training with Nate, I had never really set big fitness goals or thought about pushing my limits. But that began to change when I realised how much stronger I could become with the right coaching and encouragement.<\/p>\n I was inspired to set goals that challenged me in new ways I never thought possible, and I\u2019ve learned that it\u2019s never too late to surprise myself and try something new. Having a goal to work towards keeps me motivated, and I love seeing how far I can push myself when I have the right support and plan in place.<\/p>\n Of course, getting stronger takes patience, consistency and a willingness to step outside my comfort zone, but the reward is so worth it. I hope my journey encourages other women, especially those in their 60s and 70s, to keep challenging themselves and try new things. They might discover a passion they never knew they had, just as I did.<\/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![\"Headshot](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/11\/1ca83488-f06d-48d3-b457-33b212267de5_1650048147.file.png\" "\\"Headshot")
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