Stronger With Every Rep: Starting Resistance Training in My 60s for Bone Health
Getting motivated to do weight training has never come naturally to me. I’ve always gravitated toward active, engaging sports—tennis, running, cycling, yoga, and skiing. Lifting weights? That felt boring, repetitive, and easy to put off. Over the years, this Dietitian made several attempts to get into a routine. I’d go all in for a couple of weeks, then life would get busy and weights would quietly fall off my schedule. I knew I should be doing them—especially as I aged—but I never quite stuck with it.
What finally turned the corner for me was a notice about a clinical bone health study in Markham, designed for individuals with low bone density, osteopenia, or osteoporosis. The timing felt right, and the structure seemed like exactly what I needed. I reached out, got my test results, and completed the intake process with the study coordinator. It all felt promising—until I heard the schedule. When I realized I’d need to commit to specific days and times for a full year, I hesitated. I wasn’t sure I could do those days and times.
So I waited.
Six months later, another opportunity came up—and this time, I said yes. I was ready to make it work. I signed the contract and never looked back.
Commitment and Consistency
Interestingly, the study had clear guidelines on attendance—only a limited number of absences were allowed throughout the year. Despite traveling quite a bit, I never missed a single workout. Whether I was away visiting family or at the cottage, I found ways to stay consistent. I brought dumbbells with me, used hotel gyms, or adapted workouts using resistance bands. The discipline I lacked for years somehow clicked into place once I made that firm commitment.
Apprehension Meets Opportunity
Joining the study felt like jumping into the deep end. I’d never followed a structured strength program before. My previous efforts had been a mix of DIY plans cobbled together from online articles, none of which gave me much direction or progression. I had so many questions: How much should I lift? How do I know when to increase weight or reps? What exercises are safe for someone with osteoporosis?
While there’s a lot of information out there, I needed accountability—and guidance that didn’t come with the price tag of a personal trainer. I also knew it was time. I’d started noticing muscle and strength loss, especially while playing tennis. I wanted to stay active, strong, and confident in my body.
As part of the study, I didn’t get to choose my training group. I was hoping to be placed in the heavier weight, low-rep group, but instead, I landed in the moderate-intensity, high-rep group. It wasn’t what I had envisioned, but I saw it as an opportunity to build a sustainable habit—and it worked.
The First Few Weeks: Humbling but Hopeful
The early sessions were challenging—not because the weights were heavy, but because everything was so unfamiliar. My program included barbells, dumbbells, kettlebells, and a whole new vocabulary of movement: squats, hip hinges, vertical presses, hip thrusts. I felt out of my element, but the encouraging atmosphere and shared purpose of the group made a big difference. Everyone was there for the same reason, and our kinesiologist was consistently supportive, knowledgeable, and positive.
Within a few weeks, things began to shift. I wasn’t as sore after sessions. I started lifting more. I noticed I had more strength on the tennis court—and I was driving the ball farther on the golf course, which was an unexpected but delightful bonus. I even started to see muscle definition in my quads—something I hadn’t noticed in years.
Noticing the Payoff: Strength Beyond the Gym
A few months in, the benefits extended beyond sports. I stood taller. My balance and posture improved. My energy returned in a way I hadn’t felt in a long time. I slept better. Even my mood lifted. There’s something incredibly empowering about seeing your body respond to effort, especially in your 60s.
A few other key findings:
- weight and height was exactly the same from the beginning to the end of the study
- lean mass increased by 3.7 lb
- fat decreased by 2.94 lb
- percent body fat went down 2.6%
- started squats with body weight and 10 lb - after 1 year lifting 55 lb
- some fitness parameters improved but grip strength did not (for some odd reason)
As the year-long study came to a close, I actually felt sad it was ending. I was proud of my consistency and the results, but I also wondered—what next? How would I maintain this momentum?
Making It a Lifelong Habit
I decided to continue working out once a week at the gym and once a week at home. I didn’t join a new gym—instead, I asked my kinesiologist (whom I’d built a strong relationship with) to help create a new program tailored to my goals. Bone health remained a top priority, but we added more variety and sport-specific exercises to support tennis and golf. I also wanted to challenge myself with heavier weights, while staying safe and maintaining proper form.
My new routine combines dumbbells, stacks, resistance bands, and bodyweight work. I don’t love lifting weights yet—but I do love how it makes me feel. That’s what keeps me going.
I set realistic goals: maintain strength, protect bone density, and support mobility. When I travel, I adapt with hotel gyms or improvise at home. If I miss a week, I adjust and ease back in. I’ve learned that consistency matters more than perfection.
What I’ve Learned
If I could talk to my 50-year-old self, I’d say this: It’s not too late, and you’re stronger than you think. Resistance training isn’t just for athletes or young people—it’s for anyone who wants to age with strength, dignity, and vitality.
I used to equate aging with decline. Now I see it as a time to grow in new ways. I may not lift like someone in their 20s, but I’m lifting more than I ever thought I could—and that feels amazing.
Looking Forward
Resistance training is now part of my life. Like brushing my teeth or having my morning coffee, it’s simply what I do. My program continues to evolve, and I keep challenging myself in small, meaningful ways. I stay connected with others who are on a similar journey, which helps keep me motivated.
If you’re thinking about getting started, let me encourage you: you can do this. Start small. Find guidance. Be patient. And trust that each rep is building a stronger, more resilient version of yourself.
Conclusion
Joining that bone health study at 62 changed my life. Not in a flash—but steadily, powerfully, and permanently. I started for my bones, but I stayed for everything else: the strength, the confidence, the sense of progress.
That year-long commitment helped me build the habit I’d been trying to form for years. I still don’t love doing weights—but I do love how I feel afterward. I fit in my twice-weekly workouts, and I can’t imagine stopping now.
Creating a lifelong habit takes time, intention, and commitment. Sometimes, that commitment has to be to something bigger than ourselves. For me, it was the study. For you, it might be your grandchildren, your independence, or your desire to keep doing the things you love.
Whatever your “why” is—hold onto it. Start. And keep going.
