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For generations, society has sent women over 50 the same message: slow down, shrink back and play it safe. Today, those stereotypes are being shattered by a growing movement of women who are challenging themselves — physically and mentally — like never before. From weightlifting to roller skating, mountain climbing to ultra-marathons, older women are proving that strength has no expiration date.
Since my late teens, I’ve embraced fitness in many forms — teaching Jane-Fonda-style aerobics in the 1980s, bodybuilding, mastering jump rope routines and even training in Tae Kwon Do, through which I earned a third-degree black belt. Yet, despite all of this, I never considered myself an athlete.
And there have been many times where I have had to start over. Whether recovering from broken or healing three compression fractures in my back post-skydiving accident, I’ve been back to square one on my fitness journey countless times.
I’ve felt this shift first hand, again, at 60. Starting over yet again, I returned to the gym. Walking into the gym was like stepping into the past, a place where I once spent countless hours in my younger years. I started doing small, modifying exercises and using resistance bands to build back strength. The unassisted pull-up was a blow to my ego at first, as I simply couldn’t lift my body weight. Slowly, with consistent work, I achieved that first pull-up, and now I can proudly do two.
The pistol squat, a single-leg exercise requiring immense strength and balance, still eludes me, but I’m not giving up. I’m embracing progress over perfection, and the benefits of heavy lifting have been immeasurable. With every session, my metabolism runs faster, my bones strengthen and my confidence swells. Let’s be honest: liking what I see in the mirror doesn’t hurt either.
This sense of shared ambition is visible across a variety of pursuits. Yvonne Marchese, the podcast host of Late Bloomer Living, an author and a professional photographer living in Connecticut, is a perfect example of rediscovery and resilience. At 55, she strapped on roller skates for the first time since her childhood. “When I was 10, I skated every day in my blue-and-yellow sneaker-style skates,” Yvonne reminisces. “Whenever I got to the rink, I felt like I was flying, jamming to Michael Jackson’s ‘Rock With You’ and ‘Boogie Oogie Oogie’.”
But skating at 56 came with its challenges. Yvonne fell hard in the spring, wrenching her shoulder and requiring physical therapy. Instead of quitting, Yvonne doubled down. With helmets and pads, she’s back out there learning to roller dance, rediscovering moves she thought she’d left behind in middle school. Skating has strengthened her core, improved her balance and — much to her delight — helped reduce her “mom belly,” which she affectionately calls “the pooch.”
Most importantly, Yvonne’s having fun. “Yes, you might fall. But the joy, freedom and strength make it worth getting back up.”
Linda Leightley began powerlifting in her late 60s, an age when most are slowing down. Yet she quickly rose to set world records in the 65-69 and 70-74 age brackets, including a 273-pound deadlift that defies expectations about aging bodies. Meanwhile, Cherie Gruenfeld took up running in her 40s and went on to complete 28 Ironman triathlons, proving that endurance and grit don’t fade with age. Regina Mattenklotz found her passion for pole dancing at 57.
Within five years, she was competing in the Pole Dance World Championships and ranked fifth globally in the over-60 division. Each woman’s story sends a clear message: it’s never too late to push limits and get stronger.
The science supports what these women already know: strength and physical challenges are critical to longevity and well-being. Research shows that building and maintaining muscle mass significantly reduces the risk of sarcopenia, a condition where muscle loss accelerates with age. Regular strength training improves bone density, metabolism, balance and overall functional fitness, helping us remain independent as we age.
Beyond the physical benefits, exercise provides measurable boosts to mental health, reducing stress, improving mood and sharpening cognitive function.
While the benefits are clear, beginning something new can feel daunting. But there’s a lesson here, too: start small. Whether it’s a single pull-up, a walk around the block or strapping on roller skates, the first step is often the hardest — but it’s also the most important. Prioritize safety, seek out professional guidance when needed and find joy in the process.
There’s also the power of community. Surrounding yourself with like-minded people, whether it’s gym buddies, fellow skaters or a walking/running group, makes the journey more enjoyable and sustainable. Pushing forward towards formidable goals such as finishing a marathon or adding heavier weights to your training can help you redefine what it means to grow older.
As for me? That full pistol squat still eludes me, but I’m not giving up. After all, I’ve got time — and so do you. That is, if you maintain a healthy lifestyle that includes a fitness regimen. Strength, adventure and confidence have no age limit. You might stumble, you might fall, but the view from the top — strong, capable and free — is always worth the climb.
What exercise do YOU do on a regular basis? Let us know in the comments below.
