I was always fascinated with the idea of being strong and muscular. I was in awe of the talent and discipline of professional athletes, but for most of my life, I considered myself a spectator.

It wasn’t until I turned 53 that I took a leap of faith and decided to become a bodybuilder. I had been consistently strength training since my 20s, but after raising two kids, I was finally ready to pour more energy into myself. I figured it was now or never—and I wanted to prove to myself that I was capable of competing and the training and discipline it required.

I upped my training intensity and followed a strict, protein-forward diet to promote muscle definition.

For much of my life, I didn’t maximize nutrition. I ate a relatively clean diet, but I typically only had a protein shake first thing in the morning and then wouldn’t eat again until dinner. But now, I understand the importance of fueling my body throughout the entire day and eat every two to three hours. (Keep reading for more about my protein strategy.)

My first bodybuilding competition was a local show in Naples, Florida. I competed in the over 50, Figure division. Getting on stage in a bikini in your 50s isn’t easy, but it was so empowering. Watching my hard work pay off was totally worth it, and I placed second out of four competitors.

That experience inspired me to compete in another two bodybuilding shows over the next two years. Similar to what I’ve always admired about pro athletes, becoming a bodybuilder allowed me to hone in on my own discipline and commitment to getting stronger.

Today, at 63, I work out five times a week—with two lower body days and three for upper body.

Almost eight years after my last show, I decided to compete in another bodybuilding competition. I was ready for a new challenge in a new decade.

Following six weekly workouts programmed by my trainer, JP Pierce, I do four to five moves per session, with four sets of 15 reps per exercise, focusing on progressive overload (gradually increasing the intensity, volume, or duration of workouts over time to build strength).

bodybuilding 50s

For lower body workouts, I do:

One day of quads, hamstrings, glutes, and calves
One day solely focused on glutes

For upper body, I do:

One back and biceps day
One shoulder and triceps day
One chest and shoulder day.

On top of my strength workouts, I walk at least 45 minutes a day.

I don’t focus on an exact step count, but I love walking outside or on an incline on the treadmill. I typically do an incline walk in the morning, followed by a strength training session, and then another outdoor walk in the afternoon to promote fat loss.

bodybuilding 50s

I used to hate leg day, but now, it’s my favorite. Building my lower body and crushing new, heavier weights makes me feel particularly strong. Recently, I was able to do 15 reps of a 540-pound leg press, which was really exciting. I can also now squat 160 pounds for 15 reps, which I’m especially proud of given I’m in my 60s. (These are major PRs for me—I don't lift that heavy all the time. For instance, my average squatting weight is 130 pounds.)

While my happy ending did not happen up on stage, it came in the form of a better, ever changing, stronger version of myself. My next goal? Becoming a certified personal trainer so I can help others become the strongest versions of themselves.

These four factors were key to my strength transformation success.

1. I work with a trainer who believes in my ability.

I’ve been consistently strength training for over 35 years, so I understand my way around the gym, but I still appreciate training with a coach. Not only does JP hold me accountable to proper form, but he undoubtedly believes in my ability. Even when I think I can’t, my trainer reminds me that I’m strong and capable. Fitness is a lifelong journey and I’m thankful that I continue to grow and learn from professionals.

2. I lean on fitness as a source of control.

In a world where we don’t have much control, I lean on fitness as a constant. It’s one of the few things in my life I can regulate, and I thrive on the consistency. There are certainly days where I’m tired and would rather skip a workout, but I know showing up to the gym keeps me grounded.

leg press exercise being performed at a gym

3. I prioritize protein and eat frequently to fuel my body.

I understand portion size, so I don’t count macros, but protein is my priority. I aim to eat one gram of protein per pound of body weight, so chicken, turkey, fish, and egg whites are my go-to sources. I keep carbs to a minimum, especially when I’m preparing for a show, so I typically stick to a cup of rice per day. I also incorporate plenty of healthy fats like avocado and coconut oil.

After all, gains don’t just come from the gym. They also happen in the kitchen. I’ve seen it in my routine and body. Proper nutrition is crucial for feeding muscle.

4. I follow a holistic routine.

Health is interconnected, so I prioritize a holistic routine that includes strength training, a balanced diet, and cardio. Why? Because strength training builds muscle, nutrition promotes muscle growth, and cardio supports a strong heart allowing me to move in the first place.

At 63, I’m stronger and more confident than ever. Not only do I love the muscular physique I get from a consistent workout routine and intentional diet, but the sense of accomplishment after a tough workout or bodybuilding show keeps me motivated to get better. Going forward, I would like to redefine what aging can physically look like into my late 60s and to possibly redefine the new 70.

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