{"id":869373,"date":"2026-10-03T12:46:14","date_gmt":"2026-10-03T12:46:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/869373\/"},"modified":"2026-10-03T12:46:14","modified_gmt":"2026-10-03T12:46:14","slug":"i-started-lifting-weights-at-57-now-at-64-this-is-the-exact-schedule-i-follow-to-build-lifelong-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/869373\/","title":{"rendered":"\u2018I started lifting weights at 57 \u2013 now, at 64, this is the exact schedule I follow to build lifelong strength\u2019"},"content":{"rendered":"

For most of my life, I was all about cardio. I ran track in high school, taught aerobics after college, and you could almost always find me on the treadmill or elliptical at the gym. I\u2019d pick up light weights every now and then, and knew strength training<\/a> was important for building muscle<\/a> and staying healthy, but I just didn\u2019t prioritise it; I thought cardio was the gold standard of fitness.<\/p>\n

In my 40s and 50s, I did my cardio workouts at a small gym where everyone knew each other, and there was a trainer who would always joke about when I was finally going to let him teach me how to strength train. For years, I laughed it off and didn\u2019t think much of it, but during the summer when I was 57, I had some extra time on my hands, so I decided to take him up on his offer. I realised that as I got older, it was time to focus on building muscle through strength training so I could stay independent for as long as possible.<\/p>\n

So, we started training together twice a week, using a mix of free weights and weight machines, and I still did cardio on the other days of the week. Each strength session targeted a different muscle group \u2013 like glutes<\/a>, hamstrings<\/a>, back<\/a>, or shoulders<\/a> \u2013 and I learned about proper form, progressive overload<\/a> (increasing the variables to challenge my muscles over time), and the importance of recovery. I also began tracking macros<\/a>; I\u2019d always maintained a balanced diet, but since I\u2019d started consistently lifting weights, I increased my protein and carb intake to better support my training and muscle growth.<\/p>\n

Some of the workout moves initially felt awkward, but after a few weeks, I got the hang of things and really started to enjoy strength training. Plus, I felt strong, which was empowering, and I loved knowing that every bit of strength I was building would pay off later. I also noticed some muscle definition in my arms and glutes, which was incredibly motivating for me to keep going. In fact, I enjoyed strength training so much that I eventually increased sessions with my trainer to four a week, and cut back on cardio almost entirely.<\/p>\n

\"Person<\/p>\n

Tina Lacy<\/p>\n

My full-body strength routine at 64<\/p>\n

I worked with the same trainer for more than eight years, but when he moved away at the beginning of 2025, I took it as the perfect opportunity to start designing my own workouts , which I now share on Instagram<\/a>. I felt confident enough to do so after years of learning from him, but I also enrolled in a personal training course to deepen my fitness knowledge.<\/p>\n

Today, I train six days a week in my home gym \u2013 here\u2019s what my workout split looks like:<\/p>\n

Sunday: Lower body\u200bMonday: RestTuesday: ShouldersWednesday: GlutesThursday: Chest and arms\u200bFriday: BackSaturday: Shoulders\"Weightlifting<\/p>\n

Tina Lacy<\/p>\n

I switch up my exercises every six weeks, but I typically do five to six moves per session, with three sets of 10 to 15 reps each. My routine includes a mix of dumbbell<\/a>, barbell<\/a>, and cable work, with staples like deadlifts<\/a>, shoulder presses<\/a>, glute kickbacks<\/a>, squats<\/a> and lat pulldowns<\/a>. I also include one core exercise<\/a> per workout, such as hanging leg raises, weighted sit-ups, or Russian twists<\/a>. I no longer do traditional cardio, but I walk 10,000 to 12,000 steps a day for my cardiovascular health and do 30 minutes of stretching three to four times a week to improve my flexibility and mobility.<\/p>\n

I love being able to lift weights, but as a grandma, I\u2019m especially proud that I can play sports with my grandkids, climb through a jungle gym, and get up off the ground without a second thought. I understand there\u2019s no magic trick for staying healthy, but I firmly believe that strength training keeps me active, mobile, and energised so I can fully enjoy those moments with my family. <\/p>\n

The 3 factors behind my success1. I learned from an expert coach<\/p>\n

For most of my life, strength training wasn\u2019t in my wheelhouse \u2013 plus, I thought cardio was better for my overall health \u2013 so I stuck to what felt familiar and comfortable. But that all changed when I decided to work with a coach, which became an incredible learning opportunity.<\/p>\n

Having guidance early on helped me build a solid foundation in weight training, from mastering proper form, to understanding how to train effectively and safely. It also gave me a sense of accountability that kept me consistent, even when my workout routine felt challenging. Over the years we trained together, I learned the purpose behind each movement and how it contributed to long-term progress, which ultimately gave me the confidence to program my own workouts.<\/p>\n

\"Woman<\/p>\n

Tina Lacy<\/p>\n

2. I started small to make consistency a habit<\/p>\n

When I first began strength training, I committed to just two days a week because it felt doable, and I knew that keeping my routine simple at the beginning would help me avoid feeling overwhelmed or intimidated. In my eyes, those first few weeks were all about showing up, learning the moves, and building confidence in the gym. Then, as I got stronger and more comfortable with the exercises, I naturally added more sessions. For me, starting small was key to staying motivated, consistent, and creating a habit that would last long-term.<\/p>\n

\"Person<\/p>\n

courtesy<\/p>\n

3. I embraced the idea that it\u2019s never too late to get stronger<\/p>\n

Learning to strength train at 57 was a little intimidating, but what started as something unfamiliar and slightly daunting quickly became one of the most empowering decisions I\u2019ve ever made. It wasn\u2019t easy, but getting stronger isn\u2019t about where you start or how long you\u2019ve been exercising \u2013 it\u2019s about your willingness to begin and show up consistently. Keeping my workouts simple, learning from an expert, and scheduling my workouts in advance made it easier to follow through and stay on track with my muscle-building goals.<\/p>\n

It\u2019s been seven years since I began my strength journey, and I\u2019ve gained so much more than muscle. I\u2019ve built confidence, learned what my body can really do, and discovered how capable I truly am\u2026 and honestly, that\u2019s been the most rewarding part. I lift weights so I can age strong, capable, and free, and that\u2019s exactly what I\u2019m doing.<\/p>\n

Want to train like Liz Earle<\/a>?<\/p>\n

Her PT, Michael Garry<\/a> 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