“Since I began weight training, I’ve lost 40 pounds of fat, dropped my body fat percent by over 10 points, reduced my insulin from 40 units/day to 14, and gained an enormous amount of self-respect and self-esteem, not to mention muscle!”

‘Lifter for Life’ Story

This post is another in the ‘Lifter for Life’ series. By reading each story in the series we will gain an insight into why others are inspired to start strength training. We will also learn why they are motivated to continue lifting weights as they continue to get older.

Each Lifter for Life will discuss the benefits they have noticed as a result of incorporating strength training into their life. They will also share tips for anyone who wants to getting started.

Meet Susan

Do you mind saying old you are now?

I turned 63 in September 2020.

How old were you when you started strength training/lifting weights?

I started lifting weights at 57

What regular exercise had you done in the past?

As a younger person I was relatively inactive, not athletically inclined at all.  I had been hiking about 3-4 miles every morning around 5 AM for several years before I began weight training. 

I have always liked hiking, being in the forest, enjoying nature. It’s one of the things I love about living where I do…there is an abundance of opportunities to get out and enjoy what nature has to offer.

What motivated you to start lifting weight weights when you did?

I have always been tremendously unhappy with my body.  I was frustrated with how I looked to myself, how I felt physically.  At the time I started lifting, I had been hiking 4 miles every day and was not seeing or feeling any changes in my physical self and joined a gym mostly out of desperation.

What does your current gym routine look like?

I take about 45 minutes to do some corrective shoulder work for a torn bicep tendon (NOT gym related), foam roll, and some specific hip stretches then about 60 minutes of weight training.  I lift 5 days/week plus I walk 2 miles 6 days/week (30 min).

Do you find it easier to work out at home or in the gym?

Definitely a gym. I don’t have enough physical space or equipment to get the kind of workout I like to get.

What continues to motivate you to keep up with your workout routine?

It has become habit!

I was diagnosed with insulin-dependent Type ll diabetes about 12 years ago which was devastating news to me.  Since I began weight training, I’ve lost 40 pounds of fat, dropped my body fat percent by over 10 points, reduced my insulin from 40 units/day to 14, and gained an enormous amount of self-respect and self-esteem, not to mention muscle!  I cannot imagine NOT lifting weights!  It is quite literally saving my life.

Do you have any goals that you are working towards?

I don’t have any specific goals except to keep improving, keep getting stronger.  I have a few injuries that are not the results of gym activity and I want to continue to improve my mobility around my injuries. 

In January 2020 I accomplished a short term goal of deadlifting 300 pounds.  At age 62, 5 feet tall, and 141 pounds at the time, it was a tremendously self-satisfying accomplishment. 

A lower back injury followed (not from the lift) and my current goal is to get back to lifting that weight.  I have accomplished a few other smaller goals (unassisted pullups, military presses) and it’s just a constantly moving target.

Are there any other active hobbies or sports that you enjoy at present?

I still love hiking and walking, especially with my canine companions.

Do you have any concerns about the future from not doing any regular exercise?

Absolutely!  I like to say that the day I stop lifting weights is the day I’ll die.  It quite literally is keeping me alive.  Being diabetic requires constant vigilance and weight training is the one thing I know I can do with confidence, competence, and enthusiasm.

What barriers might there be to you persevering with strength training? What strategies have you developed to manage these barriers?

I try really hard not to think about the barriers.  With any injury, there are modifications and adaptations I can utilize to still be able to do what I enjoy.  I will always have access to equipment, even if it’s water jugs and sand bags.

Were there any barriers to you getting started in the first place? How did you get around these?

I was my own barrier, I had to step outside myself to see that what I was doing wasn’t getting me where I wanted to go.  I had to get out of my own way.

What benefits have you noticed since starting to lift weights? These could be in how you feel, activities/tasks that feel easier, benefits to existing health conditions, etc?

As I mentioned, my physical health has improved dramatically.  I’m still striving for more improvement… my ultimate goal is to be off insulin someday.  I can actually look at myself in the mirror these days and not turn away in displeasure, I like what I see looking back at me and that replaces a lifetime of unhappiness with myself.  I am strong and I am confident in my abilities.  Additionally, I enjoy NOT being stiff and sore after a day of pruning and gardening and shoveling and hauling yard debris and cutting firewood.  Everything is easier because I know how to move properly to protect myself from injury.

How do your friends and family react to you lifting weights? Has it changed how they are around you?

My friends are amazed at the changes they see in me, both physically and in my personality…I am a happier person all the way around.  My family…not so much.  My partner is very supportive of my efforts and enjoys seeing the changing me.  Other family members either don’t care or care but stay silent.  There’s no criticism but there’s also no positive reinforcement.  Good thing I don’t see them often!  (haha)

What did you find the most difficult part of strength training when you first started?

Most difficult for me was not really knowing what I should be doing…which equipment I should use, how many reps, how many sets, what else I should or could be doing.  I have never been a cardio lover (not a jogger…EVER!).  When I started working with a trainer is when I understood which muscle groups to work and how often, how to progress, how to choose how much weight to use.

What advice would you give to someone wanting to get started now?

My advice…be patient, be consistent, be passionate.  If you don’t love what you do, why do it?  Also, remember that exercise (of any kind) is not a punishment.  It is a form of self-love and self-care.  Be kind to yourself and don’t give up.

Do You Need Help Getting Started?

The Never Too Old to Lift eBook will introduce you to the 8 steps to create you own 12 week strength training program.

I would Love to Hear Your Story Too

Are you currently working out regularly and have no plans on stopping as you get older? 

If so I’d love to hear your story and feature it as a post within the ‘Lifter for Life’ series.

Let us all know what…

• Inspired you to get started
• Motivates you to continue
• Benefits you’ve noticed. 

It doesn’t matter if you’ve only just got started or whether you’ve trained all your life.

Your story will be relatable to someone reading it and might inspire them to take the first step in their strength training journey.

This post was written by myself, Chris Tiley, a physiotherapist based out of Movement Therapy Clinics in Harborne, Birmingham. For more information on how I can help you visit christileyphysiotherapy.com