{"id":533,"date":"2026-04-03T17:24:00","date_gmt":"2026-04-03T17:24:00","guid":{"rendered":"https:\/\/kabtil.com\/?p=533"},"modified":"2026-04-03T17:24:00","modified_gmt":"2026-04-03T17:24:00","slug":"at-54-im-putting-on-more-muscle-than-ever-heres-how","status":"publish","type":"post","link":"https:\/\/kabtil.com\/?p=533","title":{"rendered":"“At 54, I’m putting on more muscle than ever. Here’s how."},"content":{"rendered":"

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Read in 5 minutes<\/span><\/div>\n

When the COVID-19 pandemic hit, my usual routine came to a halt. Other than the occasional walk with my family, I became quite sedentary, and it wasn’t long before a meat board and a glass or two of wine every night was the norm. At first it didn’t seem like a big deal, but over time I stopped taking care of myself like I used to.<\/p>\n

Those habits stayed with me for the next few years, but by 2022, at age 51, I knew something needed to change. I was active before the pandemic, but I missed what it felt like to feel strong. I gained weight, lost a lot of muscle, and overall felt like I had lost myself. I didn’t know where to start.<\/p>\n

One day, while scrolling through Instagram, I came across a post from a woman who had undergone an amazing transformation in her strength. She shared how she experienced wonder woman official<\/u> It was so inspiring to see the results she achieved with this program, a virtual training program that focuses on mindset, macro-based nutrition, and strength training. I wanted to take the same step and decided to apply for this program myself. After a few months, I was accepted and ready to do whatever it took to get stronger.<\/p>\n

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I had never tracked macros or followed a structured weight training plan before, so there was definitely a learning curve, but I stuck with the process. I ate a high protein diet and went to the gym 7 days a week. I strength-trained 5 times a week and did cardio every day. I paid close attention to correct form and gradually increased the weight over time whenever possible. I worked virtually with a coach, but I checked in regularly to review my form, track my progress, and set new goals, which helped me stay accountable and motivated.<\/p>\n

It wasn’t easy to overhaul my lifestyle at first, but after a few weeks of adjusting and tweaking my routine, things started to fall into place and I started feeling better. Each week I found myself becoming stronger, more capable, and more in tune with my body. I’ve gained visible muscle, my clothes have become looser, and I’ve really enjoyed following a consistent routine. After years of feeling lost, I appreciated the structure and discipline this new lifestyle gave me.<\/p>\n

I continued training with the official Wonder Woman team the following year, but I received terrible news that halted my progress.<\/h2>\n

My doctors had been looking at a small cancerous mass in my brain for some time. In early 2023, the growth started again, requiring surgery. Surprisingly, I wasn’t nervous leading up to the surgery. I was strong, powerful and in the best shape of my life. This gave me great confidence in my ability to recover. And it really paid off.<\/p>\n

Doctors originally expected I would be in the hospital for five days, but I got up and walked right after the surgery and was able to go home two days later. Naturally, there was some discomfort, but I believe the strength and endurance I built through consistent resistance training played a key role in my recovery process.<\/p>\n

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kelly gandhi girl<\/span><\/figcaption>

Kelly after surgery.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n

I couldn’t go to the gym for two months after the surgery, but with the support of my doctors and coaches, I focused on getting my strength back. The first few weeks were tough as I had little energy and spent most of my time in bed, but by week 6 I felt ready to start moving more. With the guidance of the same Wonder Woman coach, I started walking about 2,000 steps every day and gradually built up my strength and endurance from there.<\/p>\n

Once I was allowed to go back to the gym, I kept things simple. My doctor said it was safe to exercise as long as I felt good, so I started three days a week, focusing on bodyweight exercises and light dumbbells. My coach also checked on me every day to make sure I was feeling okay and that I wasn’t pushing myself too hard. It wasn’t easy to slow down, but I always reminded myself that progress requires patience. Within a few weeks, I was lifting a 95-pound barbell again. By 8 months after surgery, I was able to lift the same weight as before.<\/p>\n

It’s been two and a half years since my surgery, and I’m training five days a week to build muscle.<\/h2>\n

At 54 years old, I still train virtually five days a week with the Wonder Woman program, with three days focused on upper body and two days on lower body. The number of exercises varies, but depending on your weight, you usually do 3 sets of 10 to 15 repetitions per exercise. I also do 30-45 minutes of cardio on Peloton several times a week.<\/p>\n

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My goal these days is to continue building muscle, so even with increased volume, progressive overload is still a priority. I’m also working towards a new 200 pound bench press goal. Before surgery, I weighed 135 pounds on the bench, and now I’m up to 163 pounds.<\/p>\n

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3 products you can’t train without<\/h5>\n
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\"EVERYMATE<\/div>\n<\/div>\n
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EVERYMATE fractional weight plate<\/h6>\n

10% off now<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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These incremental weight plates are great for gradually increasing the load on the barbell if your next weight jump feels too heavy.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\"versa<\/div>\n<\/div>\n<\/div>\n
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I like the lifting straps. This is because it adds grip support to prevent slipping when carrying heavy objects.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\"Airpods<\/div>\n<\/div>\n
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Airpods 4 with noise canceling function<\/h6>\n<\/div>\n<\/div>\n<\/div>\n
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Good music is essential to my workouts, so I always carry AirPods with me.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

These three elements are the keys to my successful strengths transformation.<\/h2>\n

I am surrounded by support.<\/h2>\n

Honestly, I wouldn’t be where I am today without the amazing support of my coaches and community.<\/p>\n

While recovering from brain surgery, even when I could barely walk for more than 5 minutes, my coach was there with me, checking in, celebrating every little victory, and pushing me just enough to keep moving forward safely. Having a teammate who truly believed in my abilities and worked with me to get my strength back was invaluable, and her encouragement made all the difference.<\/p>\n

Additionally, the entire Wonder Woman official community is a very close-knit group and the support is incredible. And of course, my family has always been my biggest fan and supported me every step of the way. I never felt alone during any part of the journey. The entire community has always supported me. It couldn’t have been done without any of them.<\/p>\n

I am still grateful.<\/h2>\n

I’ve always believed in the power of mindset, but what really grounds me is gratitude. I am so grateful for my health, my body, and the amazing people who have supported me every step of the way. Life has certainly thrown me some curveballs, but I’ve learned that being grateful doesn’t mean ignoring challenges or pretending that everything is perfect. It’s about recognizing and celebrating resilience, determination, grit, and strength, even in the face of setbacks.<\/p>\n

There may have been days, or even weeks, when your life got in the way and your progress felt slow. At times like these, I remind myself that being physically active is a privilege. It’s easier said than done, but I truly believe that gratitude can turn even the smallest victories into big ones. Every difficult moment reminds me that I am part of a journey that I am lucky to be a part of.<\/p>\n

I understand that fitness is a journey, not a destination.<\/h2>\n

One of the biggest lessons I’ve learned from everything is that fitness is not linear. Some weeks, walking just 2,000 steps felt like a victory, and other weeks, picking up a barbell seemed impossible. But with each ups and downs, I reminded myself that progress doesn’t happen in a straight line because every little step forward matters.<\/p>\n

Returning to the gym and gradually regaining my strength after brain surgery wasn’t about hitting a PR or pushing myself to the extreme. It was about proving to myself that I could recover, adapt and keep moving forward. After all, getting stronger is not the destination. It’s a process of improving a little bit every day.<\/p>\n

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Find the women’s health training program that’s right for you<\/h2>\n