76 岁开始认真增肌：她的一周三练是怎么排的

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Growing up in the ‘50s and ‘60s, I bought into the era’s yo-yo dieting and cardio-obsessed mindset, so for most of my life, my goal was simple: to be thin. I always stayed active and chased different fitness goals—teaching aerobics in my 30s and 40s and running a marathon in my 50s—but by my mid-60s, my outside didn’t match my inside. I felt physically fit, but as I got older, I became self-conscious about my lack of muscle tone.

So, I started doing reformer Pilates a few times a week because I thought it would be an effective way to build muscle. While I saw improvements in my core strength, mobility, and stability, it wasn’t delivering the muscle gains I was hoping for. So, when I turned 70, I decided it was time to take things up a notch and start lifting weights. Although I had a solid foundation in fitness, I didn’t have experience with resistance training, so I decided to safely ease my way into it. I turned to YouTube and other online resources to design my workouts, and began lifting light weights three days a week.

At first, I started with just 5-lb dumbbells, but after a week or two of getting comfortable with basic movements, like biceps curls, squats, overhead presses, and lateral raises, I moved up to 10 lbs. A few weeks after that, I was able to increase the weight again to 15 lbs, and eventually 20 lbs for certain lower-body exercises. I loved how strong I was starting to feel, and seeing that progress was incredibly empowering. Around the same time, I also changed up my diet. I learned to follow the 80/20 method, which involves eating whole foods 80 percent of the time and staying more flexible 20 percent of the time; I also started eating way more protein to build muscle.

Within a few months of sticking with it, I saw noticeable muscle definition in my arms and legs, and felt stronger than ever before. Those results motivated me to keep going, and for the first time in my life, I realized that being strong was way better than being thin.

Now, at 76, I no longer only want to build muscle—I also want to grow functional strength.

I still strength train three days a week with one lower-body, one upper-body, and one full-body session that I program myself based on my previous fitness knowledge. Each session lasts about 45 minutes, and I typically do two to three sets of four to five exercises using anywhere from 10- to 25-lb dumbbells, depending on the move. Instead of following a strict rep range, I work in timed intervals of 45 seconds on, followed by 15 seconds of rest.

The exact exercises I do vary, but I make sure to target my biceps, triceps, shoulders, glutes, hamstrings, and quads at least once a week with functional exercises that mimic everyday movements like lifting, bending, and reaching. As I get older, I want to move well for the rest of my life—so beyond growing muscle, I’m also working on growing my strength.

In between strength days, I take one reformer Pilates class and one barre class each week. These lower-impact workouts are a great complement to resistance training and have significantly improved my functional strength by engaging my core and the smaller stabilizing muscles around my joints and spine. As a result, my balance, stability, and posture have all improved, and everyday tasks—like getting up from a chair, climbing stairs, or twisting to fasten a seat belt—feel much easier and more supported.

Running long distances no longer feels good on my body, but I walk outside or on the treadmill with a weighted vest for at least 30 minutes every day. Sometimes, I incorporate the run/walk method (alternating between running and walking intervals) when I feel good and want an extra challenge. To stay flexible and injury-free, I also thoroughly stretch before and after every workout.

When it comes to my diet, balance is the name of the game.

Protein is still my number-one priority for muscle growth and recovery, and I aim to eat around 125 grams per day. I love cottage cheese, eggs, Greek yogurt, lean beef, and salmon, and I incorporate plenty of fresh fruits and veggies in every meal to boost the fiber content for better digestion and fullness.

That said, I love to bake, so I always make room for dessert. It took time to break my restrictive habits from the past, but I’ve learned that everything is healthy in moderation. I’ve also found a lot of satisfaction in creating my own recipes with healthier ingredient swaps (I even published a cookbook!). I substitute butter with mashed avocado, unsweetened applesauce, and Greek yogurt, and I rely on the natural sweetness of fruits in my meals, using honey, agave, or coconut sugar in limited amounts. Life is meant to be enjoyed, so my philosophy around food is to nourish my body while embracing balance and including the foods that bring me joy.

These three habits have been key to my strength transformation:

1. I make exercise a priority.

When life gets busy, I’ve found that working out is often the first thing to slip off the to-do list. But to stay consistent, I treat workouts as a literal appointment with myself. I schedule them on my calendar and plan my day around it, just like I would with any other important commitment. If an event is in my calendar—even a 45-minute workout—I know it’s going to fit into my day. This habit helps me stay accountable and far less likely to skip a session. Being intentional with my schedule helps me stay on track, motivates me, and leads to more strength gains in the long-term.

2. I know that not every workout has to be super intense.

Rather than solely relying on vigorous cardio like I used to, I now focus on manageable 45-minute strength workouts that keep me moving in ways that feel enjoyable. I also mix in Pilates and barre classes between strength sessions to give my body time to properly recover so I can keep showing up week after week. This kind of steady, intentional workout routine helps me maintain muscle, build strength, improve balance, and support overall mobility without overexerting myself or risking injury. For me, success in the gym comes from consistency and intention, not just intensity.

3. I move as much as possible.

Along with my structured workouts, I make a conscious effort to stay active throughout the day in simple, natural ways. I’ll choose the stairs instead of the elevator, walk to Pilates whenever possible, and squeeze in quick five-minute dance breaks between meetings or during TV commercials. These small bursts of movement add up, helping me feel more energized and less stiff as the day goes on.

I never imagined I’d feel so strong and powerful at 76, but that’s just proof that age is not a limit—it’s an opportunity for growth. My goal isn’t to be thin anymore; it’s to be strong, build muscle, and keep training for as long as possible, because strength doesn’t peak at a certain age, it evolves with you.

Andi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in Women's Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men's Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn't like.