It’s hard to imagine now, but for most of my life, exercise wasn’t a priority. I lifted weights occasionally and tried various online programs in my 30s and early 40s, but never stuck. When the COVID-19 pandemic hit in my late 40s, exercise completely fell by the wayside, and I wasn’t eating as well as I thought I would—I had no sense of portion sizes and was eating very little protein. When I turned 52, I knew something had to change. I was constantly tired, had practically no muscle, and had gained about 50 pounds (23 kg).
So, I joined my local gym and started programming my own workouts, based on my prior fitness knowledge, three days a week. I didn’t eat differently, though, and I only did lower-body workouts because it was my favorite, so after nine months, I didn’t lose much weight.
Frustrated, I spoke to my doctor, who prescribed GLP-1 medication to kick-start my progress. But he also told me that the key to living longer—and stronger—wasn’t just about losing weight, it was also about building muscle and functional strength to move well for the rest of my life. He recommended that I start increasing my protein intake full body Strength training to build muscle, support my bone health, and improve my overall longevity.
So, I started eating 60 to 80 grams of protein a day and planned to gradually increase my intake as my body adjusted to that amount. I also cut out alcohol because it didn’t add any value to my life. At the same time, I changed my workout routine: I started focusing more on my upper body and core, increased my cadence to five days a week, and finished each workout with at least 20 minutes of running.
Within a month, I felt like a new person. Not only do I feel stronger, but I also notice that my clothes are looser and I can see more muscle tone in my arms and legs. In addition, I had more energy during the day and slept better. Slowly but surely, the scale moved, and after 11 months, I reached my weight loss goal and gained even more muscle.
Today, at 54, my focus continues to be building muscle for long-term health and longevity
I stopped taking GLP-1 after reaching my goal weight, but the rest of my habits and routine remained the same. I still do strength training five days a week with three lower body days and two upper body days. Each session lasts about an hour and a half, and I typically do four to six exercises, with three to five sets of 10 repetitions per movement.
I use a combination of free weights and weight machines, and always follow the principle of progressive overload (gradually increasing intensity, volume or time). So, I aim to increase the weight for each workout per week, even if it’s just a pound or two, but if my form starts to slip, I dial it back and focus on the basics. I do everything in my power to stay injury free, so form always comes first.
On lower body days, I train the glutes, hamstrings and quads. I like hip thrusts, squats, leg presses, leg extensions, and Romanian deadlifts. For upper body days, I split my workouts between chest and shoulders, and back and triceps, with staples like bench press, lat pulldowns, and deadlifts. My big goal right now is to beat the unassisted pull-up, so I also do two sets of 10 assisted pull-ups per day. Additionally, I finish each workout with bodyweight exercises and 20 to 30 minutes of cardio on the treadmill or stepper.
When it comes to nutrition, my appetite has generally stayed the same since stopping GLP-1, but I have dialed back my protein. I now aim for 140 grams per day, relying on on-the-go options like cottage cheese, shredded chicken, steak, and even protein coffee. That said, I’m not too fussed about hitting exact numbers and I believe life is meant to be enjoyed, so if I’m on vacation or craving pizza for dinner and lacking protein, that’s totally fine. My goal is to be consistent, not perfect.
These three factors are the keys to my power transformation success
1. I train intentionally
It’s easy to work through a workout on autopilot and cruise just by checking it off the to-do list. But I’ve learned that to truly maximize my time and effort, success in the gym comes from being fully present. Exercise is an opportunity to strengthen and restore my body, so I never cut corners or just go through the motions. I make sure every rep is constantly checking my form and thinking about the muscles I’m activating in every movement. Being intentional with each set, I make sure I’m safely challenging myself, making progress, and getting stronger with each workout.
2. I follow the 20 minute rule
In the past, if I was tired, I would have stopped exercising altogether. But now instead of skipping exercise, I exercise for 20 minutes. I’m always enough startno matter how motivated I feel. If after 20 minutes I don’t feel like continuing, I listen to my body and call it a day. But most of the time, once I get moving, I feel better and finish the rest of my workout. Sometimes it gets funky, and sometimes I can’t lift as heavy as normal or need more time to recover. However, that’s okay – I always feel better with some movement than nothing.
3. I modified my exercise routine to support my longevity
I initially started exercising to lose weight, but this journey has shown me that fitness is so much more. Once my doctor told me that muscle growth and strength was the secret to moving freely for the rest of my life, I knew I would have to keep these habits—like regular strength training and eating enough protein—in my routine for a long time. Lifting weights has already improved my quality of life in countless ways: I can climb stairs more easily than before, walk longer distances without getting winded, and lift a heavy bag of groceries without breaking a sweat. I work into my 50s so I can stay strong, independent, and active in my 60s, 70s, 80s, and beyond.
Since starting my strength journey, I’ve learned that fitness is truly an investment in yourself. My fitness journey inspired my mission to live a longer, healthier, more active life. These past two years have changed me in more ways than one, and this is just the beginning.
Andy Breitovich is a freelance writer covering health, fitness, relationships, beauty and smart living. She is a graduate of Emory University and Northwestern University’s Middle School of Journalism. Her work appeared in Women’s Health, POPSUGAR, Food & Wine, What to Expect, Cosmopolitan, Men’s Healthand elsewhere. As a former college pole vaulter, she loves all things fitness and has yet to meet a group exercise class she doesn’t like.
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