It’s hard to imagine now, but for most of my life, exercise wasn’t a priority. Throughout my 30s and early 40s, I occasionally did weight training and tried various online programs, but I could never maintain consistency. When the COVID-19 pandemic hit in my late 40s, my exercise routine completely fell apart and I wasn’t eating as well as I had hoped. I had no sense of weight and had very little protein intake. When I turned 52, I knew something had to change. I was tired all the time, had very little muscle, and had gained about 50 pounds.
So I joined a local gym and started programming my own workouts three days a week based on my previous fitness knowledge. However, my diet didn’t change and I loved lower body training so that’s all I did, so I didn’t lose much weight after 9 months. Discouraged, I consulted a doctor who prescribed me a GLP-1 drug to speed up my progress. But he also said that the key to living longer and stronger is not just losing weight, but also building muscle and functional strength to keep you moving well for the rest of your life. He recommended that I start increasing my protein intake. whole body Strength training to grow muscles, support bone health, and increase overall longevity.
So I started consuming 60-80 grams of protein per day and planned to gradually increase my intake once my body got used to that amount. I also said no to alcohol because it didn’t add any value to my life. Around the same time, I changed my workout routine. I started paying more attention to my upper body and core, increased my cadence to five days a week, and ended every workout with at least 20 minutes of walking on the treadmill.
Within a month, I felt like a completely different person. Not only did I feel stronger, but I could also see that my clothes fit looser and my arm and leg muscles were more tense. Additionally, I now have more energy during the day and sleep better. Slowly but surely the scales kept moving and after 11 months I had reached my weight loss goal and gained even more muscle.
Today, at age 54, my focus is to continue building muscle for long-term health and longevity.
After I reached my goal weight, I stopped taking GLP-1, but the rest of my habits and routine remained the same. I still strength train 5 days a week, 3 days for lower body and 2 days for upper body. Each session lasts about an hour and a half and typically involves 4 to 6 exercises, with 3 to 5 sets of 10 reps per movement.
I use a combination of free weights and weight machines, always following the principle of progressive overload (gradually increasing intensity, volume, and duration over time). So, aim to increase the weight of each exercise by at least 1-2 pounds each week, but if your form starts to break down, move the weight back and refocus on the basics. Form always comes first as I try my best to avoid injury.
On lower body day, train your glutes, hamstrings, and quadriceps. I love hip thrusts, squats, leg presses, leg extensions, and Romanian deadlifts. On the upper body day, we divided the exercises into chest and shoulders, back and triceps, and incorporated classic exercises such as bench presses, lat pulldowns, and lateral raises. My current big goal is to complete all unassisted pull-ups, so I am also doing 2 sets of 10 assisted pull-ups every day. Additionally, I end each workout with bodyweight sit-ups and 20-30 minutes of cardio on the treadmill or stepper.
Regarding nutrition, my appetite has remained almost the same since I stopped taking GLP-1, but I have increased my protein intake. I’m currently aiming for 140 grams per day, relying on go-to options like cottage cheese, shredded chicken, steak, and even protein coffee. That said, I’m not too obsessed with hitting exact numbers, and I believe life is meant to be enjoyed, so if I’m on vacation or craving pizza for dinner and don’t have enough protein, that’s totally fine with me. My goal is not perfection, but consistency.
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These three elements are the keys to my successful strengths transformation.
1. Train intentionally.
It works on autopilot, making workouts as easy as checking them off your to-do list. But to get the most out of my time and effort, I’ve learned that success in the gym comes from giving it my all. Exercise is an opportunity to get stronger and give back to your body, so never cut corners or just go through the motions. I make sure every rep counts by constantly checking my form and thinking about which muscles I’m working with each movement. By performing every set carefully, you’re guaranteed to safely challenge yourself, progress, and get stronger with each workout.
2. I follow the 20 minute rule.
Previously, I would completely stop training if I was tired. But now, instead of skipping my workout, I choose to exercise for 20 minutes. I’m always just startno matter how unmotivated you feel. If you don’t feel like continuing after 20 minutes, listen to your body and call it a day. But most of the time, once you start moving, you’ll feel better and finish the rest of your workout. The results may be surprising, or you may not be able to lift as much weight as you normally would, or you may need more time to recover. Either way, that’s fine. I always feel better with a little movement than with no movement at all.
3. We have revised our exercise habits to support longevity.
I initially started working out to lose weight, but through this journey I learned that fitness is so much more than that. After my doctor told me that growing muscle and strength was the secret to freedom of movement for the rest of my life, I decided to stick to these habits long-term, including regular strength training and getting enough protein. Weightlifting has already improved my quality of life in countless ways. I can climb stairs more easily, walk longer distances in the wind, and lift heavy bags of groceries without breaking a sweat. I work in my 50s to help people stay strong, independent, and active in their 60s, 70s, 80s, and beyond.
Since I started working on my strength journey, I’ve learned that fitness is an investment in yourself. My fitness journey has inspired my mission to live a longer, healthier, and more vibrant life. These past two years have changed me in so many ways, and that’s just the beginning.
Andy Breitwich is a freelance writer covering health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work is Women’s Health, PopSugar, Food and Wine, What to Expect, Cosmopolitan, Men’s Healthand elsewhere. A former collegiate pole vaulter, she loves all things fitness, but has yet to meet a group training class she doesn’t like.
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