{"id":372027,"date":"2026-01-15T20:50:17","date_gmt":"2026-01-15T20:50:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/372027\/"},"modified":"2026-01-15T20:50:17","modified_gmt":"2026-01-15T20:50:17","slug":"i-started-strength-training-at-60-grew-muscle-with-these-workouts","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/372027\/","title":{"rendered":"\u2018I Started Strength Training At 60 & Grew Muscle With These Workouts\u2019"},"content":{"rendered":"

My entire life, I was independent and active. I\u2019ve always loved to dance, jog, and do cardio workouts<\/a> and later, around 65, I discovered Pilates. But all of that changed about three years ago, when I was 67, and had a terrible fall that broke my left femur and both bones in my left wrist. It was traumatic, and I suddenly felt like I was trapped in my own body, since I’d also gained some weight in my late 50s and 60s.<\/p>\n

I was hospitalized and in an in-patient rehab facility for about four weeks, and I couldn\u2019t do anything by myself; I couldn\u2019t walk without the help of a walker, and something as simple as getting dressed or using the bathroom became a group effort.<\/p>\n

My mental health took a serious toll and I fell into a depression. I grieved what I\u2019d lost\u2014my life full of movement\u2014and feared this might be my new normal. However, my surgeon and physical therapist continually reminded me that my body would remember what it once knew. The mind-muscle connection<\/a> was still there, but it was clear it would take work and commitment\u2014both physical and mental\u2014to bring it back. <\/p>\n

I didn\u2019t want my story to end with limited mobility; I refused to be defined by what I couldn\u2019t do. So, I stopped feeling sorry for myself and set a goal to become the strongest version of myself\u2014not just to recover, but to step into this new era of life with more strength, intention, and purpose. My injuries healed slowly but surely over the next six months, and I regained mobility and independence. <\/p>\n

But one factor was still very apparent: I needed to build more strength.<\/p>\n

Once my doctor gave the green light to work out again about seven months after my fall, I returned to Pilates and signed up for beginner classes. It was humbling, because moves I could easily do pre-injury became challenging, but it felt good to work out and engage my muscles. <\/p>\n

My doctor explained that in order to heal and reduce my chances of another injury, I also needed to gain strength and improve my bone density, which was possible with resistance training. In the past, I was a cardio queen and avoided lifting weights for fear of getting \u201cbulky,\u201d but I began working once a week with Barrett Weber<\/a>, a personal trainer who specializes in injury recovery and strength training for longevity. <\/p>\n

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Around this same time, my niece, Denise Kirtley<\/a>, had undergone a major transformation journey through taking up weight lifting, counting macros<\/a>, and changing her mindset. She gave me some advice on what a plan for my overall health journey might look like as well.<\/p>\n

At first, Barrett and I only focused on mobility<\/a> and bodyweight exercises<\/a> (like squats and lunges) so I could get comfortable with movement patterns and proper form. I also did a lot of unilateral exercises<\/a> (moves that work one leg) to help correct muscle imbalances since I spent months overcompensating on one side of my body due to the accident. <\/p>\n

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Koko King Photography<\/p>\n

Getting into resistance training was challenging, but little by little, my functional strength greatly improved. I felt stronger going up and down the stairs, didn\u2019t feel pain in my wrist when I lifted a heavy bag, and was so proud of my mobility and progress. My confidence in the gym also skyrocketed, and it was so empowering to see my hard work pay off. And to my surprise, I fell in love with strength training!<\/p>\n

I never thought I would get my life back after my accident, but after a few consistent months of these workouts, I felt stronger and more capable than ever. There was no turning back\u2014I was committed to lifting and training hard for the rest of my life, and I increased my strength training sessions to three times a week.<\/p>\n

I also learned to count macros and fuel my body properly. <\/p>\n

Around the same time I started lifting weights, I learned how to track macros with the help of Denise\u2019s Rebellion Body<\/a> app. I learned that in order to see gains from my workouts, I had to actually fuel my body with enough protein, carbs, and fat. <\/p>\n

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Now, I eat four to five meals a day to fuel my body and ensure I consume adequate protein<\/a>\u2014140 grams\u2014along with carbs and fats to support muscle growth and bone health. I eat mostly whole foods and try to avoid anything processed, but I no longer restrict myself calorie-wise, and instead think about how I can eat to become stronger and healthier. It took time to reframe my mindset around food, but it\u2019s been such a game changer for my overall vitality. With consistent strength training and counting macros, I was able to lose weight and feel stronger than ever, which I\u2019m very proud of.<\/p>\n

Today, more than three years later, I work out at least five times a week to build muscle and maintain bone density.<\/p>\n

My current goal is muscle hypertrophy<\/a> (increasing muscle size), so I still train with Barrett at the Wembley Club<\/a> three days a week with an upper-body<\/a>, lower-body<\/a>, and full-body session<\/a>. I use a combination of free weights and weight machines<\/a>, and typical moves include triceps dips<\/a>, pull-ups<\/a>, bench presses<\/a>, Romanian deadlifts<\/a>, kettlebell squats<\/a>, and hip thrusts<\/a>. I typically do six to eight exercises per session, with two to three sets of 16 to 20 reps each. <\/p>\n

Lower body is my favorite muscle group to train, and I\u2019m especially proud of my progress, given I once had a broken femur and couldn\u2019t even walk. Now, at almost 71 years old, I can leg press 300 pounds, deadlift<\/a> 170 pounds, and squat<\/a> 105 pounds. I even won a local weight lifting competition for my age group a little while ago!<\/p>\n

\"karen<\/p>\n

Koko King Photography<\/p>\n

Reformer Pilates<\/a> is also still in the mix, as I take class four to five days a week at Club Pilates<\/a>. It\u2019s an awesome complement to traditional strength training and I love that it focuses on breathwork and core engagement. Even though I double up on Pilates and strength workouts some days, I love it; it makes me feel good and strong. Additionally, I go to OsteoStrong<\/a>\u2014a wellness center that uses specialized machines designed to stimulate bone growth and improve bone density\u2014once a week to support my bone health, which my physical therapist recommended.<\/p>\n

Given my age and health history, I also stretch before and after every workout and regularly get deep tissue massages at Ubuntu Wellness<\/a>. I\u2019m a firm believer that health is all about a holistic approach, so I do my best to make intentional choices that support my entire body.<\/p>\n

3 Products I Can\u2019t Train Without\"Candy<\/a>Fiercepulse Candy Splash Ombre LeggingsCredit: Courtesy<\/p>\n

A cute outfit makes getting ready for the gym fun, and I absolutely adore the funky patterns of these ones. I have more pairs from Fiercepulse than I care to admit.<\/p>\n

\"Salted<\/a>Beauty f(x) Salted Peanut Butter Chocolate Chip BitesCredit: Courtesy<\/p>\n

I\u2019m not usually a fan of protein bars, but these bites are so much more than a traditional one: They contain 10 grams of protein and are perfect for when I want something sweet, but filling.<\/p>\n

\"Ring<\/a>Oura Ring 4Credit: Courtesy<\/p>\n

I wear my Oura ring every day to track my sleep, fitness, and stress levels. I appreciate the data it captures, which provides an overall health snapshot.<\/p>\n

These three factors are key to my strength transformation success.\"Image1. I work with a coach who understands my potential. <\/p>\n

After my accident, I felt broken (both physically and mentally). But working with an experienced trainer who specializes in weight lifting technique and injury prevention, and believes in my potential has been crucial in my healing success. Aside from programming my workouts and making sure I\u2019m always hitting proper form, Barrett knows how to safely push my limits and constantly reminds me that I am strong and capable. And\u2026he makes it fun! My journey has not been easy, but working with a coach allows me to trust the process and continue being the strongest version of myself that I can be. <\/p>\n

2. I appreciate the power of being strong. <\/p>\n

After I learned that strength is the foundation of health, mobility, and independence, I no longer wanted to be the smallest version of myself, but rather the strongest. That means growing muscle to build strength. For me, resistance training is an energy booster, stress reliever, and secret weapon against aging, and it supports bone health. My mission is to build a powerful body that has my back through every stage of life. Muscle is a key driver of longevity and I\u2019m ready to keep getting stronger and thrive for the rest of my life.<\/p>\n

\"karen<\/p>\n

Koko King Photography<\/p>\n

3. I acknowledge that my body is resilient and I\u2019m capable of doing hard things. <\/p>\n

Breaking three bones and spending weeks in the hospital in your late 60s is scary, but in a way, it served as a wake-up call to teach me the importance and value of having a strong body. Through all the pain and setbacks, here I am at almost 71, feeling like I\u2019m 28! Not only am I lifting heavy weights, but enjoying an independent and pain-free life to the fullest. Strength training has truly taught me that I\u2019m stronger and capable of more than I ever thought, and I have no intention of ever stopping. I\u2019m in this for the long game.<\/p>\n

After all, I\u2019d rather be the oldest person in the gym or Pilates class, rather than the youngest person in the nursing home.<\/p>\n

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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