{"id":3194,"date":"2025-07-12T03:14:05","date_gmt":"2025-07-12T03:14:05","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/3194\/"},"modified":"2025-07-12T03:14:05","modified_gmt":"2025-07-12T03:14:05","slug":"pull-up-grandma-79-can-do-100-pull-ups-and-barbell-squat-her-own-weight-more-seniors-like-her-are-working-out-at-the-gym","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/3194\/","title":{"rendered":"‘Pull-up grandma’, 79, can do 100 pull-ups and barbell squat her own weight: More seniors like her are working out at the gym"},"content":{"rendered":"

SINGAPORE \u2013 Dr Charlotte Lim stands at a petite 1.58m and weighs 49kg, but she pulls her own weight in the gym. <\/p>\n

At 79 years old, she can do a\u00a050kg\u00a0barbell\u00a0back\u00a0squat and dead-hang for over 3\u00bd\u00a0minutes. Her training includes up to 100 pull-ups.<\/p>\n

Besides making friends with younger gym users, she has also picked up fitness lingo such as \u201cjacked\u201d, which has been used to describe her well-honed muscles.<\/p>\n

\u201cA total stranger came up to me, fist-bumped me and said, \u2018Well done, gym bro.\u2019 That was quite cute,\u201d she says of an encounter in a gym in Perth, Australia, that she used while visiting her sister there. <\/p>\n

She never stops working out, even on holiday, rain or shine.<\/p>\n

Dr Lim\u2019s strength training journey started at age 72. Her children \u2013 health and fitness coaches Yan Lin, 42, and Tiat Lim, 53 \u2013 invited her to join the gym they run together, Bespoke Fitness, so they could train as a family. It was then at one-north, but has since relocated to a space under Dr Lim\u2019s 1,600 sq ft condominium unit in Farrer Road. <\/p>\n

Dr Lim, a widow who holds a PhD in anthropology, had exercised on her own since retiring from her job in human resources at age 57. She would run on a treadmill and do light weights, but her training was unfocused, she says.<\/p>\n

\"\"<\/p>\n

Dr Charlotte Lim (centre) with her two children Yan Lin (left) and Tiat Lim (right).<\/p>\n

ST PHOTO: GAVIN FOO<\/p>\n

She was then \u201cskinny fat\u201d, with a body fat percentage of about 29, which is within the average\u00a0range for women her age. But after starting the gym\u2019s FitRX training programme, she could do unassisted sit-ups within a year.<\/p>\n

\u201cBefore that, I had to anchor my legs down before I could do a sit-up,\u201d says Dr Lim, who turns 80 in December. <\/p>\n

It took her four years to do her first chin-up, using an underhand grip that is easier than a pull-up\u2019s overhand grip.<\/p>\n

Today, her body fat is 15\u00a0per cent,\u00a0according to the InBody machine, which measures body composition.\u00a0She does FitRX three times\u00a0a week, with each workout containing\u00a0calisthenics, strength training and a cardio burst. The programme covers her whole body over a two-week cycle.\u00a0<\/p>\n

On her active rest days, she runs 1.2km around her condo compound and does pull-ups. She has no helper and does the housework herself. <\/p>\n

Dr Lim demonstrates her strength and mobility during this interview with her least favourite exercise, a Turkish get-up that uses the whole body in multiple planes. Raising a dumbbell in one hand with one leg bent and the other stretched out, she lifts her body from a lying position to standing, and back down again. <\/p>\n

\"\"<\/p>\n

Dr Charlotte Lim demonstrating her strength and mobility with her least favourite exercise, a Turkish get-up.<\/p>\n

ST PHOTO: GAVIN FOO<\/p>\n

Her workouts do take more than twice as long as others half her age. Although she starts at 7am, it sometimes takes her two hours to finish what younger clients complete in 40 minutes. <\/p>\n

But she says: \u201cI recover from my soreness and aches very fast now.\u201d<\/p>\n

Ms Lin says: \u201cShe\u2019s never given up on any workout, no matter how long. It\u2019s a reflection of the integrity of her character.\u201d <\/p>\n

Dr Lim says: \u201cWhenever I complete a workout, I feel good. Then months or years later, I suddenly realise I can do things I never expected to do, like the chin-up. My biggest achievement is not having to see a doctor for health issues.\u201d<\/p>\n

Her cholesterol levels are now optimal and she has managed to prevent sarcopenia, which is age-related muscle loss, says Ms Lin.<\/p>\n

\"\"<\/p>\n

Dr Charlotte Lim can do a 50kg barbell back squat, more than her weight of 49kg.<\/p>\n

ST PHOTO: GAVIN FOO<\/p>\n

Bespoke Fitness has about 30 clients, over half of whom are 50 years old and up. A three-day trial for first-timers costs $38,\u00a0and\u00a0unlimited\u00a0classes are $259 a month.\u00a0<\/p>\n

On July 12, Dr Lim will run her first race, a 100m dash in the women\u2019s masters 75\u00a0to\u00a079 age group category in the Singapore Masters Track and Field Association\u2019s Track & Field Championship.<\/p>\n

At home, her family eats a clean homemade diet and cooks with no sugar, oil, additives and\u00a0processed food.\u00a0But it is no \u201cgym bro\u201d food like boiled chicken breasts that sacrifices taste entirely. <\/p>\n

Dr Lim shows off a menu that lists local dishes from rendang to chicken curry bee hoon. She also drinks two homemade protein shakes daily.<\/p>\n

Out of 21 meals in a week, two are \u201ccheat\u201d meals where they may visit, say, Crystal Jade restaurants. Chendol is her favourite cheat dessert, which she indulges in three to four times a year.<\/p>\n

Dr Lim has also achieved a measure of social media fame since Ms Lin started an Instagram account, @pullup_grandma, about a year ago to chronicle her fitness journey.<\/p>\n

It has over 1,830 followers and Dr Lim says she has received \u201cthousands\u201d of encouraging messages from fans as far away as the US. \u201cIt\u2019s like a mission now to show people how to look after your body. You don\u2019t have to have a walking stick or be in a wheelchair in the last 10 years of your life,\u201d she says. <\/p>\n<\/p>\n

Like Dr Lim, more active midlifers and seniors are heading to the gym to strength-train, which helps prevent and manage age-related health issues like sarcopenia that could lead to frailty, falls and fractures. It also strengthens their mental health and immunity, among a host of benefits. <\/p>\n

Strength training, in other words, increases health span, the period of life in which one is healthy. <\/p>\n

This is a trend driven by Singapore\u2019s super-ageing society, changing societal norms about what \u201cold\u201d people can do, as well as an increase in the gym choices available. One in four Singaporeans will be aged 65 and above by 2030, compared with one in 10 in 2010.<\/p>\n

One of the most well-known local senior gym brands, Gym Tonic, has a waiting list of 2,200 individuals despite minimal marketing. It plans to expand to 10 new sites within the next year, says Mr Gabriel Lim, programme director at Lien Foundation.<\/p>\n

The philanthropic organisation initially partnered nursing homes and senior care centres for Gym Tonic\u2019s launch in 2015, but shifted its focus to all seniors within the community a year later, with 22 of its 29 sites open to this more active group. <\/p>\n

\"\"<\/p>\n

Launched in 2015 by Lien Foundation and its partners, Gym Tonic has a waiting list of 2,200 seniors despite minimal marketing and plans to open 10 new sites within the next year.<\/p>\n

PHOTO: LIEN FOUNDATION<\/p>\n

They are run by social service agencies and located in Active Ageing Centres, community clubs and a social service hub in a shopping centre. Its programme hopes to make strength training mainstream and address age-related muscle loss, a key cause of frailty, Mr Lim says.<\/p>\n

It now serves some 5,200 users annually, who range from 55 to 97 years old, with an average age of 71 for women and 73 for men. Nearly 40 participants in its community sites are aged 90 and up. <\/p>\n

Members undergo a structured 12-week programme with a pre-assessment, twice-weekly sessions on hydraulic or pneumatic equipment, as well as a post-assessment. Fees vary by centre, typically ranging from $7.50 to $20 a session in 24-session packages. They are kept affordable through its non-profit partners and the foundation\u2019s support.<\/p>\n

Nearly six in 10 seniors in the community are physically well but inactive, which means they need earlier intervention so they do not increase their frailty risk and healthcare burden, he says, referring to statistics from the Ministry of Health\u2019s 2023 Frailty Strategy Policy Report. <\/p>\n

\u201cUser needs have also evolved. Five years ago, many joined at the urging of their children. Today, more seniors sign up on their own, aware that frailty can be delayed or reversed. National initiatives like Healthier SG and Age Well SG have also brought strength training into sharper public focus,\u201d he says.<\/p>\n

\u201cYounger seniors aged 55 to 65 are more health-literate and seek structured, results-driven sessions, while older participants in their 80s often have simpler goals \u2013 like staying mobile and independent \u2013 and require closer supervision to train safely.\u201d <\/p>\n

A Sport Singapore (SportSG) spokesperson says about 14,000 individuals aged 50 and up visited its 28 gyms at least once a week in the first half of 2025. It did not provide comparison figures for previous years. <\/p>\n

A one-time entry ticket is free for Singaporeans and permanent residents aged 65 and up, while those aged 55 and above pay $1.50 and adults aged up to 54 pay $2.50. <\/p>\n

Its ActiveSG Sport Centres also offer an eight-week Calm (Combat Age-related Loss of Muscle) programme for seniors who are at least 60 years old, where they learn about the importance of building lean muscle for daily activities and use resistance bands, free weights and gym machines to build their strength-training confidence. <\/p>\n

To make the programme more accessible, SportSG has taken Calm to 75 Active Ageing Centres as part of its Frailty Prevention Programme so far, and will reach a total of 100 such centres by the end of 2025. <\/p>\n

ActiveSG members who are Singaporeans and permanent residents can use their $100 SG60 ActiveSG credits to fully cover Active Health programme fees, including the $60 Calm programme.<\/p>\n

Commercial gyms for seniors also have come up with innovative spins for their clients. <\/p>\n

Community is at the heart of Aspire55, a 900 sq ft gym in Commonwealth that started in 2014, says co-founder Janice Chia. <\/p>\n

It boasts nine state-of-the-art smart strength stations with Wi-Fi-enabled touchscreens from Finnish company Hur, but it is the camaraderie from working out together that keeps its 120 active members coming back. <\/p>\n

\u201cOur membership has grown steadily, especially post-pandemic, as more older adults prioritise strength and preventive health,\u201d she says. \u201cAs a social health-focused community, the strength training circuit is designed so members can laugh and chat with one another while working out.\u201d<\/p>\n

\"\"<\/p>\n

Ms Janice Chia is the founder of Aspire55.<\/p>\n

ST PHOTO: GIN TAY<\/p>\n

Aspire55\u2019s membership ranges from ages 50 to over 90, but most are between 60 and 80 years old. <\/p>\n

They undergo an initial fitness assessment \u2013 covering baseline strength, balance, body composition as well as functional tests \u2013 and repeat it every six months. Sixty-minute personalised strength training classes are held in small groups.<\/p>\n

Prices start at $700 for 10 sessions. Trial passes and social memberships are available, as is ad-hoc personal training. <\/p>\n

\"\"<\/p>\n

Aspire55 members are guided by fitness instructors as they undergoing strength training.<\/p>\n

ST PHOTO: GIN TAY<\/p>\n

Aspire55 also serves another 300 seniors who take part in its a la carte activities, and has a database of over 10,000 seniors who\u00a0are\u00a0invited to active\u00a0ageing events.\u00a0<\/p>\n

The clubhouse has a 100 sq ft balcony where clients can plant vegetables and fruits. Its latest harvest includes blue pea flowers, mint and lemon, Ms Chia says. <\/p>\n

\u201cCommitment is sustained through strong community bonds, encouragement from trainers and the social aspect \u2013 members look forward to meeting friends during sessions. We also encourage mini potlucks where members spontaneously cook for one another. We have enjoyed dishes, from freshly baked sourdough bread to nasi ulam to ondeh ondeh,\u201d she adds. <\/p>\n

Other popular activities include dance evenings, fitness ball drumming, cheerleading, camps and karaoke sessions. <\/p>\n

Seniors are a sorely underserved market Ms Chia wants to tap. <\/p>\n

Ageing is a US$4.56 trillion (S$5.84 trillion) market opportunity in the Asia-Pacific region in 2025, with Singapore\u2019s market potential estimated to be at US$72.4 billion, says Ms Chia. She is also the founder of Ageing Asia, an ageing-focused consultancy that is behind the 16-year-old annual World Ageing Asia Festival.<\/p>\n

In June 2025, Aspire55\u2019s community brand, Singapore Seniors, became the active ageing operator for Commune@Henderson, Singapore\u2019s first intergenerational co-living space that houses seniors as well as foreign students. It was developed by TSTAP, a joint venture between dormitory operator TS Group and co-living provider The Assembly Place.\u00a0 <\/p>\n

Under Commune\u2019s community ambassador time-share model, seniors organise and teach activities such as painting and gardening in exchange for access to a personalised circuit strength gym programme similar to Aspire55\u2019s version. Students living there also help to teach the older adults tech-related classes, among other activities. <\/p>\n

Ms Chia hopes to replicate the concept of an intergenerational gym in private condominiums here, which often see their gyms empty during office hours. <\/p>\n

While condos usually have seasonal programmes for residents, she wants to create regular opportunities for young and old to interact meaningfully. <\/p>\n

\u201cThis is a cost-efficient, scalable way to bring our model closer to homes,\u201d she says. <\/p>\n

At Vigeo Personal Training\u2019s 1,900 sq ft gym in YWCA Fort Canning, members do not have to wait for their turn at a weight machine or search for missing dumbbells. <\/p>\n

Its \u201cgym within a gym\u201d concept has pods containing the equipment they need for their workout, almost like a business-class version of the usual gym set-up. <\/p>\n

\"\"<\/p>\n

Mr Benson Poh, director of Vigeo Personal Training, helping Ms Julia Tey during a training session. It has a \u201cgym within a gym\u201d concept, with pods that contain all the equipment members need.<\/p>\n

ST PHOTO: GAVIN FOO <\/p>\n

And unlike gyms which have a wall of mirrors, the ones here are strategically placed as semi-private partitions along the middle of the gym to make shy clients feel more at ease. <\/p>\n

Most of Vigeo\u2019s clients are above 50 years old and many have medical conditions such as osteoporosis, sarcopenia, diabetes and general muscle weakness, says its director Benson Poh, who started the business six years ago. He declined to reveal his membership figures. <\/p>\n

It offers semi-private personal training, in which a coach takes care of two to four clients in a session and each can access his or her customised workout using a tablet at his or her pod. Fees start at $105 a session and members are encouraged to attend twice weekly. <\/p>\n

\u201cGyms have always been about aesthetics, but we are trying to improve quality of life and help people stay healthy into their 60s, 70s and beyond,\u201d Mr Poh says. <\/p>\n

That also means challenging stereotypes of what kinds of exercise seniors can do, while being mindful of their injuries and health issues. <\/p>\n

\u201cIf you treat old people like old people, they will be old people. A lot of times, senior training is about taking it slow because you\u2019re very frail. But we want to challenge them to the best of their abilities,\u201d he adds.<\/p>\n

One of the most heart-warming cases he has handled was a woman in her 70s who wept with joy after she was strong enough to get up from the floor, something she had not been able to do since knee replacement surgery.<\/p>\n

Part-time teacher Julia Tey, 50, signed up at Vigeo in November 2023 when she began gaining weight in perimenopause despite running and doing yoga stretches regularly. <\/p>\n

After strength training for a while, she realised she had to buy clothes in a bigger size as her muscles developed, but it triggered a \u201cmindset shift\u201d from the perception that women must be stick-thin like K-drama actresses. <\/p>\n

\u201cSince gym training,\u00a0I run better and feel independent and strong, physically and mentally. My back doesn\u2019t hurt when I try to carry something,\u201d she says. \u201cI shamelessly feel like I\u2019m 30 again.\u201d<\/p>\n

Physiotherapy practice Thrive Healthcare launched its Legends programme in 2019 because it saw a gap in the market. <\/p>\n

The programme helps older adults with diverse medical conditions develop functional fitness, strength and conditioning, says physiotherapist Lenis Phoa. <\/p>\n

It has around 100 active members ranging from 50 to 91 years old, who can choose from its schedule of eight one-hour classes. Most attend once or twice weekly.<\/p>\n

Prospective members must attend a trial class at $35 to see if they are suitable. Packages start at $225 for five sessions and there is a couple package for spouses as well. <\/p>\n

Ms Phoa says the programme initially focused on safety and engagement for a diverse group of clients, but has since evolved to include a data-driven approach to track improvement, fitness and health education, as well as community building. <\/p>\n

One success story is Madam Cheok Soh Cheng, 74, who suffers from multiple health conditions. After joining the programme in July 2024, she has improved her health and gained energy and confidence, so much so that she is looking forward to taking part in the gym\u2019s in-house competition in August. <\/p>\n

\"\"<\/p>\n

Madam Cheok Soh Cheng, 74, who suffers from multiple health conditions, has improved her health and gained energy and confidence after joining Thrive Healthcare\u2019s Legends programme for seniors.<\/p>\n

PHOTO: THRIVE HEALTHCARE<\/p>\n

Mr Lim from Lien Foundation says private gyms such as these serve a different segment of the silver market. He hopes all future Active Ageing Centres will include a dedicated seniors\u2019 gym.<\/p>\n

\u201cTheir rise signals a positive shift towards ageing well \u2013 offering safe, peer-supported spaces for seniors to begin strength training. It is a fast-growing space. <\/p>\n

\u201cAs seen in Finland and Japan, more players can drive innovation and help make strength training a norm for seniors, not the exception.\u201d <\/p>\n","protected":false},"excerpt":{"rendered":"SINGAPORE \u2013 Dr Charlotte Lim stands at a petite 1.58m and weighs 49kg, but she pulls her own…\n","protected":false},"author":2,"featured_media":3195,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-3194","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/3194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=3194"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/3194\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/3195"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=3194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=3194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=3194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}