Marlene Flowers didn’t discover bodybuilding until her 60s. Now, at 67, she’s a fitness influencer who can crank out 140 push-ups consecutively. Her journey underscores the significance of patience and the right mindset in achieving fitness at any age.
At 57, Marlene's knees ached when she navigated hills. Nearly a decade later, she can leg press over 200 pounds. Flowers shared with Business Insider that life had been fraught with challenges, from difficult relationships to battles with eating disorders. In 2015, a colon surgery due to these disorders was her wake-up call. “That’s when I realized I had to change. I was destroying my body,” she revealed.
At 58, she began exercising at home with fitness DVDs. As she grew stronger, she integrated weights into her regimen and fell in love with lifting. The DVDs soon became too easy, so she transitioned to bodybuilding at home to keep challenging herself.
Despite wanting to take her workouts to the next level at a gym, she feared judgment due to her age. With her son's encouragement, she overcame this fear and entered a gym at 63. Four years later, she can perform 140 push-ups, 25 pull-ups, or 100 sit-ups in a single session. Her routine includes daily ab exercises upon waking, seven days a week gym visits, and a carb-cycling diet aimed at enhancing her performance.
Marlene plans to continue lifting weights as long as it brings her joy. “I feel so much more self-confident. I can look in the mirror and be happy with what I see, which is something I couldn’t do all my life,” she said.
Flowers advocates for everyone to stay active. “Physical fitness leads to better health in the long run, a longer life, and benefits the mind,” she stated.
A 2023 study indicated that older adults often avoid resistance training due to mobility issues or fear of injury. However, maintaining muscle mass is crucial at any age as it combats sarcopenia, the muscle loss that occurs over time, which can impede daily tasks and increase fall risks.
Another 2022 study linked resistance training to a 9% reduction in mortality rates, with rates falling by 41% when combined with cardio exercises.
Flowers shared four insights about getting fit at any age.
Mentality is paramount
Her determination was key to her fitness success. “You need the desire and drive in your head and heart,” she said. “Starting is essential to forming a habit.” Experts agree that it takes repetition to form a habit, and building fitness into your lifestyle is crucial.
Diet is crucial for muscle growth
Flowers noted that diet had the most significant impact on her body. “Even with the perfect workout, you won’t grow muscle if your diet doesn’t support your goals,” she explained. Nutritionist Jamie Wright emphasized the importance of protein for muscle building and fat loss, while carbohydrates provide workout energy.
Progress requires patience
Marlene learned that progress is gradual. “Overdoing it can lead to injury, setting you back,” she advised. “With time, persistence, and discipline, you can achieve anything.” Kristin Haraldsdottir, exercise research director at Hydrow, recommended training three times a week, increasing weights for quicker results, and taking rest days between workouts.
Embrace community
Weightlifting not only helped Marlene get fit but also introduced her to her “fit family” at the gym. As “Granny Guns,” she cherishes the camaraderie. “These friends, whom I lacked due to isolation, are now a supportive community. They motivate me and boost my confidence,” she said.
Exercising with friends fosters accountability and enjoyment, enhancing motivation, according to Harvard paleoanthropologist Daniel Lieberman.
