At 80 years old this is the exact strength routine I do to stay fit and healthy
At 80 years old this is the exact strength routine I do to stay fit and healthy
Since I was a kid, I was always pretty fit and strong. It wasn’t until I was 37 that I first stepped foot in a gym, when a friend recommended I give it a try, and I fell in love instantly. I started lifting weights on and off, and hot tub and sauna sessions post-workout kept me coming back for more.
You just feel better when you work out—there’s no two ways about it. Growing up in Miami, I learned quickly that if you want to look good, you have to prioritize fitness. But it’s not just about looking good in shorts and gym clothes—it’s fun to be strong.
In my mid-50s, I got lazy and gained some weight, but it didn’t last long. I was still strong; I just wasn’t doing much in terms of physical activity. In my late 50s, I got back into weightlifting, and I’ve been consistent ever since.
Lifting weights is the best thing you can do for yourself
About two years ago, I incorporated more weightlifting into my life, focusing on building both upper-body and lower-body strength using machines. I observed others in the gym and tried what they were doing, pushing myself to max effort with each exercise and aiming for a balance of volume and intensity that challenged me, especially the last five reps of each set.
The simple act of getting your body moving can make a huge difference, but I really believe that lifting weights helps you all around – mentally, physically, and emotionally. It just works. I’ve never followed a formal training programme or sought advice from trainers or fellow gym-goers – I just listen to my body. For the past two years, this is the routine I follow in each session:
- Three sets of hanging leg raises from the bar, as many reps as I can do each set.
- Three sets of handstands, holding each for as long as I can.
- Three sets each of triceps pushdown, triceps dip, leg extension, and lat pulldown using machines.
I usually go by feel when I’m exercising: if something feels easy that day, I add more weight or reps. When something doesn’t feel right, I move on and try something else. Everyone has the potential to get stronger through weight training, even at 80 years old! It’s all about putting in the time, and I’m very consistent.
These 4 things were key to my strength transformation success
1. Consistency and good form are key.
I’m at the gym at least six days a week, usually for 30 to 45 minutes per session. I bike there and back—it’s a quick five-to-ten-minute ride each way—which is enough cardio for me. Once I’m at the gym, I follow the same routine each day. I treat my workouts like a performance—good form is key. Whether it’s hanging from the bar with pointed toes and straight legs or another move, I strive for precision because it’s more rewarding (and effective!) when it’s done right. I also prioritize flexibility, working on it consistently.
2. Forming friendships in the gym that inspire and motivate
In November 2023, I was doing leg lifts at the pull-up bar when a fitness trainer at my gym, Laura Somers, came over to compliment my form and asked if she could film me. That moment sparked a friendship that’s had a big impact on my life. We often chat about strength training and the importance of balancing it with proper diet, like increasing protein intake to build muscle. I enjoy my food – I love ice cream and junk food – but keep it balanced and am mindful of my portions. I don’t want to give up sweets, but overall, Laura helped me learn more about making food choices that support my efforts in the gym.
After my workouts, the sauna is a must. It’s incredibly therapeutic, and the conversations are great – aside from Laura, I’ve met some of the most interesting people there. It’s truly a wonderful community.
3. Aging deserves to be celebrated and embraced.
Someone at the gym recently reminded me that not everyone gets to be my age, and that’s true. When aging is weighing on you, that’s really how you have to look at it. Today, I feel like I can do anything. I feel healthy, and I’m determined to stay that way. Looking in the mirror motivates me, too. At my age, if I stop exercising, I might not be able to get back to it again, so I just keep going.
4. Knowing that your mindset creates your reality
If you feel grateful and happy to be alive, and you want to feel good, you’ve got to take action—it’s not automatic. If you want to start strength training, just show up and make it as uncomplicated as you can. Start off slow and you won’t be sorry. No one ever regrets walking through the doors of a gym. Just do it.