Your Best Years Start Now: How I Built Strength in My 60s
My problem
Getting laid off just after my 59th birthday was the best thing that could have happened.
After thirty years chained to my desk, hunched over my computer, upper back rounded, core slack, and back stiff, I was a mess.
Besides taking my dog for walks, I exercised only occasionally. I completed one strength training session with a trainer each week and typically missed the other two sessions I was meant to do independently.
I dealt with the resulting aches and pains. Arthritis caused stiffness in my right knee. My shoulders hunched forward whether I was sitting or standing. My right hip kept me awake at night.
I was likely to worsen as I got older, but I was out of work and needed a plan.
I saw a position at my local YMCA. Why not give it a shot? The job involved answering questions and managing the fitness room. I spent a few weeks observing people working out and began fitting in more of my workouts. I was having a great time.
My solution
My new boss was studying to be a personal trainer, and the match was lit. I looked into the American Council on Exercise (ACE) program she was pursuing. I thought maybe this would be a good way to age. I signed up and completed my ACE personal training certificate in May of 2017.
I began seeing clients. Although I worked with people of all ages, I naturally attracted people of my age group. I fell in love with uncovering problems and developing solutions from a limited range of motion in a shoulder to a disconnected core. I grew hungry for more training.
At 60, I was certified in Tai Chi.
At 61, I added TRX certification.
At 62, I completed my first Mat Pilates Training and 200 yoga hours.
At 64, I did a Nutrition and Healthy Living program.
At 65, I became a Yoga Medicine Registered Therapeutic Specialist (RYT-500).
Through all of my training, my posture improved. As I sit and write this essay, I am cross-legged on the floor, my core engaged, and shoulders drawn back and down. I maintain a consistent workout schedule, balancing cardio and strength training. At 67, I eat healthy foods and weigh the same as when I was 30.
It took a career change for me to take my physical health seriously.
What is Your Starting Point?
Do you have some of the problems that I had at 59?
Are you ready to feel better?
I urge everyone to start by evaluating their current state. If you experience aches or pain, poor sleep, a need to lose weight, low energy, or any problems associated with aging, consider how you would like to feel.
Making the necessary changes, as I did, can help you feel better.
The truth is you have a choice. You can allow your body to weaken to the point where you can’t move independently, or you can build strength and stamina to last a lifetime. My clients who commit to working out feel better and enjoy life. My clients who let too many years go by without exercise struggle with weakness and fatigue.
Getting to Work
The first rule is to be good to yourself. Learn to be aware of your body and how you feel and act accordingly. Do more on days you have extra energy and less on days you are fatigued. Whether you work with a trainer or team up with a workout buddy, you are the boss of your training.
If you are currently out of shape, take steps to gain strength and stamina. Rome wasn’t built in a day.
If you are in shape, set a specific goal or behavior change to work on. For example, you might eliminate late-night snacking, train for a marathon, play tennis or pickleball, or combat osteoporosis.
For everyone, I recommend taking a moment to tune into your breath before your workout. You can do this sitting or standing. Gradually deepen your breathing, activating your diaphragm. Inhale and exhale for a count of 4 each. As you breathe, notice how you feel. Locate where you have aches and discomfort. Similarly, see what feels good. This breathing practice will encourage you to become more aware of your body.
You will breathe more quickly as you work out, but stay aware. It is not uncommon to unconsciously hold your breath when weight training. Instead, exhale during the concentric move and inhale during the eccentric move. Notice how you breathe when doing your cardio; for example, I exhale when I push out and inhale when I return when rowing.
If you are new to working out, checking in with your physician is a good idea. Depending on your age, they may have specific recommendations or cautions.
If you have a specific injury, consult your physician to see if you need physical therapy or other services.
Bottom Line
The CDC recommends that adults get 150 minutes of moderate-intensity physical activity weekly. You can reduce this to 75 minutes of vigorous intensity if you like to go hard. Add at least two days of muscle-strengthening, and your fitness is complete.
If you have a job that requires sitting or the habit of sitting for hours, you can microdose your fitness by getting up every 30 minutes and doing something. You can walk across the room to grab a drink of water. Go to the restroom. Step outside for a spot of sun. Do exercises like high knee, skater, ham curl, squat/calf raise, plank, bird dog, or bridge.
Yes, the official recommendation is to aim to stand up every 30 seconds. You can take shorter breaks by standing up and sitting back down or taking longer breaks when your body requires more movement.
The word is even if you get your full dose of exercise each week, you need to counter the negative impact of sitting with these 30-minute breaks.
Pick Your Best Options
Just starting out?
· Take a walk.
· Take a bike ride.
· Go for a swim
· Try the treadmill, elliptical, stationary bike, or rowing machine at home or the gym.
To build strength and stamina, add effort over time. Add duration in time or distance, include an incline, and increase your speed as you acclimate.
Nature and interesting sites add entertainment value.
Try temptation bundling by saving a specific audiobook or podcast for your exercise time.
A dog or a friend is a valuable walking companion. You can also invite a friend(s) to go biking, swimming, or to the gym.
One caution about going with friends is the talk test.
If you go at a pace you can readily talk, you are not challenging your cardiovascular system. I’m not asking you to get out of breath, but notice if you pick up the pace and, at a certain point, you prefer not to talk. We call this the talk test, a good measure of effort.
What about This Strength Training
You may think you need a lot of equipment. Supplies are nice, but you have options ranging from none to all.
1. Bodyweight – just you and a wall, bench, or floor
2. Two filled water bottles equal about 2 lbs. each
3. Resistance Bands – these range from mini-bands to wider bands to flat long bands
4. Dumbbells, Medicine Balls, or Kettlebells
5. Machines at the gym
You plan to strengthen the following muscles two to three times a week.
· Chest
· Back
· Biceps
· Triceps
· Shoulders
· Quadriceps
· Hamstrings
· Calves
· Core
Some people do the whole body on alternate days. Other people do upper body and lower body on alternate days. You must rest each muscle group for 48 hours before lifting again.
Putting it All Together
That is about it. I row 4-6 days a week. I alternate upper body and lower body six days a week. I also teach yoga and Mat Pilates classes. Exciting news: I am about to get a new dog, so twice-daily walks will return to my schedule soon.
Make a plan.
Execute it.
Enjoy your strength and stamina.
Are you ready to build strength and feel your best, no matter your age? You don’t have to do it alone! I specialize in helping people 40+ regain energy, mobility, and confidence through personalized fitness coaching. Let’s create a plan that works for you!
👉 Book a free consultation today.