{"id":421492,"date":"2026-04-28T10:51:19","date_gmt":"2026-04-28T10:51:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/421492\/"},"modified":"2026-04-28T10:51:19","modified_gmt":"2026-04-28T10:51:19","slug":"strong-71-year-old-woman-is-showing-that-heavy-weightlifting-is-for-seniors-doctors-agree","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/421492\/","title":{"rendered":"Strong 71-year-old woman is showing that heavy weightlifting is for seniors. Doctors agree."},"content":{"rendered":"

During the COVID-19 pandemic, Emmie Sanh was at a low point. She didn\u2019t feel good, barely exercised<\/a>, and was tasked with caring for her aging mother<\/a>. Like many people, she realized her life needed to change, so she decided to take up weight training. Here\u2019s the thing, though: she started at the ripe young age of 68<\/a>.<\/p>\n

Now Sanh\u2019s commitment to strength training has gotten her noticed<\/a>, with many people inspired by the videos<\/a> she uploads to her social media<\/a>. Commenters have remarked on her energy level and have been impressed by the number of squats, curls, lunges, and other weight-room exercises she showcases.<\/p>\n

\u201cIf you told me 50 years ago that I\u2019d be lifting heavier than ever and feeling my most energetic at 71, I never would\u2019ve believed you \u2013 but here I am,\u201d Sanh told Women\u2019s Health<\/a>. \u201cGetting older is inevitable but weakness is optional, and I\u2019m so grateful that I get to do hard things at 71. After all, I don\u2019t lift for my age \u2013 I lift for my life.\u201d<\/p>\n

Why many doctors recommend weight training for seniors<\/p>\n

Understandably, many people consider weight training to be a younger person\u2019s game. Typically, many older adults become weaker and lose size or stature, making weight training look like it\u2019s for younger people. But that is precisely why many doctors recommend that adults include more weight training<\/a> and resistance exercise<\/a> as they get older.<\/p>\n

Studies<\/a> have found that heavy weight training by seniors can benefit their lives. Such strength training can help prevent muscle mass from deteriorating and can improve mobility. Muscles build, tendons get stronger, and bone density increases. Building bone density is important as a person ages, helping reduce the risk of osteoporosis<\/a>.<\/p>\n

What weight training exercises should seniors try?<\/p>\n

Personal trainers who spoke to Upworthy offered exercise recommendations and tips for seniors who want to head to the weight room.<\/p>\n

United States Marine Corps veteran and professional trainer Victor Kanashiro<\/a> suggests Smith machines as a great place for older lifters to start.<\/p>\n

\u201cA few examples of safe heavy weightlifting exercises for older adults include Smith machine squats, Smith machine bench press, and Smith machine rows are effective options,\u201d said Kanashiro. \u201cThese movements provide the benefits of compound barbell lifting while adding built-in safety features like adjustable safety stops, which help reduce the risk of injury and make heavy lifting more accessible.\u201d<\/p>\n

Strength and fitness trainer Allison Kalsched<\/a> echoed that weightlifting machines can offer more stability and safety. Kalsched also recommends that older lifters start much lighter than they might think, as they are not in the same bodies they were in during their 20s.<\/p>\n

\u201cI would always suggest starting simple with the basic movements such as squats, pulling movements, pushing movements and carrying weights while walking,\u201d said Kalsched. \u201cThese moves mimic the activities we all have to complete to be an active participant in life, so training in the gym should prepare us for a long and strong life.\u201d<\/p>\n

Other workout tips<\/p>\n

Kalsched also mentioned that seniors can check their eligibility for SilverSneakers<\/a> through Medicare to receive free memberships to participating gyms. On top of that, she recommends a private session with a personal trainer for exercise guidance. If they cannot afford it long term, one or two sessions should be enough to help a senior learn a routine and proper form so they can continue their fitness journey independently, if they wish.<\/p>\n

To keep your golden years golden, it is worth going to the gym to lift some iron.<\/p>\n

The post Strong 71-year-old woman is showing that heavy weightlifting is for seniors. Doctors agree.<\/a> appeared first on Upworthy<\/a>.<\/p>\n