How strength training in my 70’s transformed my life and health

I consider myself a late developer in the fitness stakes. As a child, I couldn’t stand on one leg or touch my toes. Now I'm embracing strength training in my 70's; I’m weight training in the gym and loving it.

I played around with the gym in my twenties, but I only did the exercises I liked and found easy. Not a recipe for progress! I also spent a lot of time chatting. I could be there for an hour but have only spent half of it doing any exercise. I enjoyed my time at the gym, but I didn’t see any improvement.

How I got started

Children and life intervened, and I was in my early sixties before I headed back to the gym. A much younger friend had started to go. She kept telling me to go and said I’d love it. In the end, I went more to shut her up than with any expectation of enjoying it. How wrong I was.

The gym manager took me under his wing and gave me a varied workout routine to try. I found I really enjoyed it, and every six weeks or so, I badgered him to give me a new plan. I got fitter and stronger.

Strength training in my 70's: Finding my power

Ten years ago, I moved to a new city and a new gym. As I worked out there, I became curious about how strong I could become. I found I loved deadlifting – lifting a bar with weights from the ground and standing upright with it. Gradually the weight went up.

In 2021 The Vegan Society was asking people to do fund-raising activities to celebrate 77 years of The Vegan Society. In a mad moment, I decided I wanted to lift 77.5 kg (170 lb) as my part in the celebration. With the help of a personal trainer, I made it on 22nd October 2021. I don’t have the words to explain how that felt. All I can say is that whenever I think of that day a big smile comes on my face. It’s a priceless memory.

The benefits of strength training

Strength training in my 70's gives me more than satisfaction at the time. It protects me. I have friends who’ve stumbled and broken hips, wrists and ankles. Recently I was thrown off my bike due to a pothole hidden by standing water after heavy rain. I landed with an almighty thwack and thought I must have broken something. I managed to ride home with a bleeding elbow and a sore shoulder. My partner took one look at me and insisted I went to the local NHS walk-in clinic. The medic carefully examined my shoulder and elbow. She took a long time. Eventually, she stood back and said: “You don’t appear to have broken anything.” I think she was rather surprised. I told her that I did heavy weightlifting. She said, “Ah,” and nodded enthusiastically. She knows how protective weight training is for your bones.

I strength train three times a week. I generally lift weights that are heavy for me. By that I mean the last two or three repetitions in any set need my full concentration. No chatting while I do it! As well as working to get stronger, I also focus on balance. I’m a really clumsy person and used to fall a lot. Now I’m less clumsy, recover quickly and usually don’t fall over. When I lose my balance, my body reacts faster to steady me because the stronger muscles are better at doing their job. It’s like giving my body better tools to catch itself before I fall. Strength training also means I’m more confident on stairs or uneven ground, shopping feels lighter, and my posture has improved.

Another thing I like about the gym is that there are lots of young people in it. I always say hello to everyone. Gradually, these young people have started to ask me how my training is going or what I’ve been up to. It’s great not to just talk about ailments and grandchildren, as often happens with people my age.

Finding fitness later in life: My advice for getting started

If you don’t want to go to the gym, you can try easy exercises at home, and if mobility is an issue you can even do chair exercises.

I use my bike as my main form of transport. I ride around 40 miles a week. I’m fortunate that we have great cycle paths where I live. I can ride the four miles into Exeter almost entirely on cycle paths. I know that’s not possible for everyone.

Getting into strength training in my 70's has taught me that consistency and small changes can have a huge effect on my health and wellbeing. Most people think I’m at least ten years younger than I am. I’ve tried to distill some of what I’ve learnt into my book, so that other people can find the joy and satisfaction of a healthier lifestyle.

Buy Jane's book:

Jane Thurnell-Read is an author and blogger, specialising in health and wellbeing. She is passionate about staying fit in her 70's with strength training, and she also enjoys cycling.

As Jane puts it herself: "I'm in my seventies, but it's not depressing. I'm thriving and enjoying life. I'm excited to get up each day. I'm getting fitter and stronger. I'm learning new things."