I Reversed Osteoporosis at 65 with This Simple Workout

A New Approach to Health and Strength

For most of my life, I had always been active, but my main focus was on losing weight and achieving a slim physique. I started dieting at the age of 14 and tried every fad diet and workout trend available. I was hooked on indoor cycling and worked with personal trainers, but I never lifted anything heavier than 10 pounds. The fear of becoming "bulky" kept me from lifting more.

It wasn't until a month before my 65th birthday that I realized something was off. I had been diagnosed with severe spinal osteoporosis and had gained weight the previous year. I felt uncomfortable looking in the mirror, and I knew it was time for a change. I wanted to train for longevity, not just for appearance.

I turned to Instagram, my favorite resource, and began following other women who were aging gracefully. I noticed a common theme: strength training and counting macros. I knew that strength training could help reduce osteoporosis, so I reached out to my coach, Victoria Scott, after a mutual follower mentioned she was taking on new clients. My goal was to be strong and age healthily, and I believed Victoria would help me achieve that. We clicked immediately, and I was ready to put in the work.

Training for Muscle Hypertrophy

Now, at 66, I train four days a week, focusing on muscle hypertrophy. My schedule includes two upper-body days and two lower-body days. Each session lasts between an hour and an hour and a half, and my primary objective is to increase muscle size. The number of exercises varies per session, but I mainly use free weights and focus on progressive overload—gradually increasing the intensity of my workouts.

Some of my typical moves include shoulder presses, bench presses, lat pull-downs, biceps and triceps work, Romanian deadlifts, Bulgarian split squats, and hip thrusts. My favorite exercise is hip thrusts because they make me feel powerful. My current personal record is around 150 pounds, and I'm very particular about proper form. On the other hand, Bulgarian split squats are by far my least favorite. The unilateral move is challenging, but as my coach says, it's called training for a reason. It’s also rewarding to see my body show up at the gym four days a week, even when things are tough.

Incorporating Cardio and Recovery

In addition to strength training, I aim for at least 10,000 steps a day and incorporate cardio a few times a week. Whether it's walking on an incline, biking, swimming, or rowing, I enjoy finding fun ways to elevate my heart rate. I also prioritize recovery by including stretching and massages in my routine.

Embracing a Balanced Diet

I learned to count macros and properly fuel my body. For most of my life, I focused strictly on being skinny, often starving myself and eating as few calories as possible. I didn’t know how to create a sustainable eating plan, and fad diets never taught me how to maintain a healthy lifestyle. With the help of my coach, I learned to track macros to maximize nutrition and support my training. Instead of thinking about how little I could eat, I shifted my mindset to treat food as fuel.

Now, I eat five meals a day and primarily focus on protein. At each meal, I ensure I have a balance of protein, carbs, and fat to meet my daily goals. Carbs are important, and I include them in my meals. Egg whites, chicken breast, ground meat, and salmon are staples in my home, and I load up on veggies at every meal. On days I lift, I eat complex carbs before my workout for extra energy and prioritize protein after a session to rebuild muscle. I also limit alcohol and sugar, which has boosted my overall energy and reduced cravings.

Key Factors for Success

There are three factors that were essential to my strength transformation:

1. Finding a Community
   At 66, most people start slowing down, but I found an amazing online community that doesn't focus on age. I’m treated like all the other younger women, and I’ve learned that age is just a mentality. Through this community, I’ve made friends from around the world who inspire and motivate me. Whether it's sharing a form tip for a tough move or commenting on a new PR, my community is changing the narrative for women. Age is just a number, and growing with other strong women keeps me motivated.

2. Believing in My Coach
   Before my strength journey, I was lost without direction. I wasn’t putting in the work to see results. But I realized that being coachable was the key to success. My coach knew what she was doing, and I committed to holding up my end of the deal. Instead of relying on motivation and giving up when things got hard, I created lasting habits to fuel my discipline.

3. Understanding the Power of Strength Training
   There is never a perfect time to start or a right time to do anything. Was it hard to make major lifestyle changes at 65? Yes! Is it hard to stick to a routine? Of course! But it's about choosing your "hard" and taking control of your life. Once I understood that strength was the secret to longevity, everything clicked. After just a year and a half of resistance training, I've significantly reversed my osteoporosis and feel better than ever. Looking back, I don't know why I didn't figure this out sooner, but now I have no intention of ever stopping.