{"id":632976,"date":"2026-08-12T09:41:21","date_gmt":"2026-08-12T09:41:21","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/632976\/"},"modified":"2026-08-12T09:41:21","modified_gmt":"2026-08-12T09:41:21","slug":"i-built-muscle-and-lost-fat-at-63-with-this-strength-training-routine","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/632976\/","title":{"rendered":"\u2018I Built Muscle and Lost Fat at 63 With This Strength Training Routine’"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

I\u2019ve been active since I was a little kid, and did every single sport I could get my hands on in high school: cheerleading, basketball, volleyball, tennis, and track and field. But when I joined the crew team at the University of California, Berkeley, I really began to dedicate my time to fitness: We trained twice a day six days a week starting at 5 a.m.\u2014running, lifting in the weight room, carrying the boats to the water, and pushing our endurance<\/a> to the max while we rowed. Crew taught me about teamwork, camaraderie, and mental strength\u2014and it inspired my relationship with exercise from then on.<\/p>\n

Over the years, I stayed active through aerobics (it was all the rage in the 80s!), tennis, skiing, and volleyball. But I struggled with a few injuries that affected my ability to stay consistent with exercise: I had both of my hips replaced at 48 and 49 because of pain from hip dysplasia<\/a> (when the bones in your hip joint don\u2019t fit together properly) following the birth of my first daughter. I worked hard in rehab on strength and mobility exercises<\/a>, and eventually became pain-free. I even joined the Colorado Senior Volleyball Association<\/a> at 50 because I wanted to be part of a team. Then, at 55, I had knee replacement surgery after years of wear and tear, and went through the rehab process again.<\/p>\n

But it wasn\u2019t until I was 63 that I started lifting weights<\/a> seriously. My son, Carl<\/a>, is a NASM-certified personal trainer and had been training an 80-year-old woman. He was so impressed by her strength and wanted me to be just like her. I welcomed the challenge, and started weight training with him twice a week through a full-body push day and a pull day<\/a>. The exercises combined lifting, cardio conditioning, and mobility\u2014so I could safely improve my strength, given my past surgeries. At the same time, I started eating more protein through foods like chicken and fish to build muscle<\/a>.<\/p>\n

In just two years of strength training<\/a>, my life has completely transformed. I have more energy, my knees and back are stronger, and I have a greater appreciation for the importance of fitness, balance, and strength\u2014especially for older adults. Additionally, I\u2019ve gained 18 pounds of muscle and lost 29 pounds of fat (my body fat has dropped 17.3 percent) since 2024, according to my yearly DXA scans. Best of all, though, seeing my muscles has made me feel more confident. For the rest of my life, this is exactly how I want to feel\u2014and I have strength training to thank for that.<\/p>\n

Today, at 65, my exercise routine combines strength training, mobility work, and my favorite recreational sports.<\/strong><\/p>\n

I still train full-body<\/a> with Carl twice a week through a push and a pull day, but Carl changes up my workout every session based on how my body feels. For instance, if he sees any muscle imbalances, weak core engagement, or poor hip stability, he\u2019ll add in corrective exercises<\/a> during the workout.<\/p>\n

However, some of the moves I regularly do include lat pulldowns, dumbbell bench presses<\/a>, assisted pull-ups<\/a>, the rowing machine, pushups<\/a>, and barbell squats<\/a>. I also do single-leg squats and Bulgarian split squats<\/a> to improve my balance, and cardio-forward moves for heart health, like burpees<\/a> and jumping rope. Additionally, I incorporate corrective hip work, with moves like banded lateral walks, single-leg bridges<\/a>, and clamshell variations. For weights, I usually lift heavy enough so I\u2019m challenged, but not hurting. Carl regularly increases the weights as I progress so I grow stronger, and I normally do three sets of ten reps for each exercise.<\/p>\n

As I get older, I\u2019m trying to prioritize my flexibility. So, at the end of every workout, Carl helps me stretch out my knees\u2014especially the one with the implant\u2014and hamstrings to avoid stiffness.<\/p>\n

On days when I\u2019m not training with Carl, I still do a little bit of leg and ab work just to continue increasing my strength, including 10 reps with the abs roller and bodyweight squats<\/a>. I started out doing 20 squats a day, but now I\u2019m up to 40, just to see how strong I can become.<\/p>\n

Outside of strength work, I walk with my husband or bike most days, and still play volleyball three to four times a week. My team regularly competes in tournaments, which is super fun, and drives my competitive spirit. (I\u2019m hoping to go to Utah for the 2026 Huntsman World Senior Games<\/a>, and Japan for the World Masters Games 2027<\/a>!) Also, during the summer, I spend time in Nantucket, so I love being out on the water and doing a lot of swimming, kayaking, snorkeling, scalloping, sailing, and clamming.<\/p>\n

Three Fitness Products I Can\u2019t Exercise Without<\/strong>\"Bondi<\/a>HOKA Bondi 9Credit: Courtesy<\/p>\n

I live in my Hoka Bondis, and started wearing them 10 years ago when I began experiencing foot pain. They keep my feet comfortable and I still wear them every single day\u2014including during volleyball.<\/p>\n

\"Gold<\/a>Optimum Nutrition Gold Standard 100% Whey Protein PowderCredit: Courtesy<\/p>\n

Carl recommended I start drinking protein smoothies in the mornings to help me build muscle and stay energized. I mix a scoop of the vanilla or chocolate flavor with a frozen banana and oatmilk, and it tastes so good!<\/p>\n

\"Ankle<\/a><\/p>\n

When I play volleyball, I\u2019m constantly jumping up and down and moving side to side. These ankle braces provide me the best protection from injuries.<\/p>\n

These three takeaways have been key to my strength transformation:<\/strong>1. I fuel my body with fresh food.<\/strong><\/p>\n

Ever since I started lifting weights, I began thinking more consciously about nutrition, including eating protein to grow muscle and fiber<\/a> to stay full. My plate is usually full of tuna or roast chicken, a lot of veggies, and brown rice. Plus, I have some chickens, so I eat lots of their eggs. During the summer in Nantucket, I also catch and cook fresh seafood like scallops and clams. Eating well helps me feel better and stay stronger inside and out.<\/p>\n

\"Smiling<\/p>\n

Nanci Lee<\/p>\n

2. I find ways to stay active every day.<\/strong><\/p>\n

I\u2019m the type of person that can\u2019t sit still. Even on lighter fitness days, I might still go for a walk or bike ride<\/a>, or get my squats and roller abs in. (Then, afterwards, I\u2019ll cozy up on the couch to watch Love Island<\/a>!) Staying active every day makes life more fun for me, and improves my mental and physical health. Not only is my ability to move around better and my confidence is increasing, but I also feel like my world is getting bigger.<\/p>\n

3. I share fitness with friends and family. <\/strong><\/p>\n

From rowing crew in college, to coaching girls\u2019 volleyball for 15 years, to teaching my own kids to play volleyball, to playing in my league, I\u2019ve always enjoyed being with loved ones while getting exercise. I love the teamwork aspect and setting a good example\u2014plus, it\u2019s fun! Hopefully one day, I’ll have some grandkids that I can chase around, take clamming and kayaking, and teach how to sail. My plan is to stay healthy so I can keep up with them, and by strength training and staying active daily, I know I will.<\/p>\n

Thanks to strength training, I feel much stronger overall in life\u2014whether I\u2019m jumping to hit a volleyball, snorkeling, or walking down the street. It\u2019s been cool to actually feel stronger and build muscle, plus, I\u2019m moving better than some people might be at my age. For instance, I don\u2019t have to hold onto rails or have help when I sit down or stand up\u2014which feels amazing.<\/p>\n

That said, I\u2019m just getting started. Carl has mentioned he wants me to try bodybuilding in the future, and I thought: Why not me? So it\u2019s now on my bucket list. It would be fun to see how strong I can really get, and have a foreseeable goal to work towards. I\u2019m only two years into my strength journey, but I know I can do anything I set my mind to\u2014and I\u2019m excited to see what\u2019s to come.<\/p>\n

Find the Perfect Women\u2019s Health Training Program for You\"Chevron\"Chevron\"Headshot<\/p>\n

Nia Watson is an editorial intern at Women\u2019s Health. She completed her Master of Fine Arts degree in Journalism at New York University. She has written about chronic reproductive health conditions like endometriosis and nutrition for Rewire News Group and The 19th News, as well as about the food and beverage industry in NYC for AmNewYork. She loves starting her morning with yoga and coffee; and when she\u2019s not writing, she enjoys wandering around Central Park.<\/p>\n","protected":false},"excerpt":{"rendered":"5 min read I\u2019ve been active since I was a little kid, and did every single sport I…\n","protected":false},"author":2,"featured_media":632977,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[157996,159951,159950,1926,267546,343,18,525,346,135,19,17,201411,267547,590,178034,267545,240005],"class_list":["post-632976","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-collection-strength","tag-collection-transformation-stories","tag-collection-wh-exclusives","tag-content-type-feature","tag-contentid-17a8e12e-52f2-4af5-8ba1-96c05c5cea3a","tag-displaytype-standard-article","tag-eire","tag-fitness","tag-hasproduct-true","tag-health","tag-ie","tag-ireland","tag-issyndicated-false","tag-listen_time-446","tag-locale-us","tag-read_time-7","tag-shorttitle-my-strength-training-split-for-body-recomp-at-63","tag-sponsored-false"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117081886245037853","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/632976","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=632976"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/632976\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/632977"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=632976"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=632976"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=632976"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}