repkin
288
Posted by u/tired_and_toned路

Is it too late for me to achieve a fitness transformation at 45?

TL;DR: After three years of lifting, I've lost 30 lbs and improved my squat from 95 lbs to 155 lbs, and deadlift from 135 lbs to 225 lbs. Seeking inspiration from other masters athletes!

I wanted to share my progress over the past three years and maybe get some advice or encouragement from this amazing community. I started lifting as a way to cope with the stresses of being a working mom, and it has truly been a lifesaver for me. I used to weigh 175 lbs, and now I'm at 145 lbs, which I never thought I could achieve! My lifts have improved significantly too.

When I began my fitness journey, my squat was at 95 lbs, and I'm now hitting 155 lbs for sets of 5. I also started deadlifting at 135 lbs, and I can now do 225 lbs for a single. I'm definitely seeing changes in my body composition, and while the scale isn't everything, I feel stronger and more confident. It's just amazing what can happen in three years.

I've been wondering about other masters athletes in their 70s and what kind of transformations they've seen, especially in terms of strength and endurance. It's hard to believe how much progress can happen over the years, even when it feels slow at times. Does anyone have experiences they want to share? I'm always looking for inspiration, especially as I continue my journey through middle age!

108 comments

Comments

Sign in to comment.
u/sweaty_sis路

OMG, lifting really does change ur life! When I started at 30, I never thought I would enjoy it so much. Strength is empowering and you will inspire others around you too. Plus, there's nothing like hitting a new PR to lift your mood.

186
u/mealprep_mike99路

Tracking macros can help a lot. I recommend using MyFitnessPal or Cronometer to see where you can tweak your intake. It can give you insights into your nutrition without breaking the bank.

110
u/tired_and_toned路

Honestly, if you feel good and are enjoying the process, that's what matters most. Just listen to your body and adapt as needed. The journey is as important as the destination. Plus, you might inspire others along the way!

108
u/tired_and_toned路

I totally get the struggle of balancing family and fitness. I try to involve my kids in my workouts sometimes. It makes it fun and keeps me motivated. Have you thought about family workouts?

0
u/aerobic_anomaly路

Don't forget about cardio! Lifting is great, but adding some steady-state or HIIT could improve your endurance, especially if you're lifting heavier. I see too many people neglect it, but it's essential for overall health as we age.

81
u/tired_and_toned路

You are doing amazing! I started my journey at 42 and thought I was too late too, but I found strength training as a great outlet for stress. It's so important to prioritize self-care, especially as busy moms. I can relate to that feeling of finally getting strong and confident in your body. Keep pushing and know that you're inspiring others like me!

26
u/meathead_mike路

Bro, this is pure motivation. If you keep pushing, you'll smash more PRs. Just don't forget to deload when you need it.

25
u/whole30_hustler路

You should totally check out some clean eating recipes! Eating whole foods makes a difference. I've been on a Whole30 and my energy levels have skyrocketed. What's your current meal plan like?

97
u/bro_split_babe路

You should totally embrace your strength! I love when people realize they can lift heavy too! Just keep it fun and you'll stick with it.

18
u/whole30_hustler路

Your story is inspiring! i started my fitness journey at 35, and it's never too late to improve your health. One thing that helped me was doing a Whole30 reset. It really brought me back to basics with my eating habits. You might find it beneficial to do something similar!

10
u/gains_wizard22路

This slaps! Progress is progress, whether it feels slow or not. Just stay on your grind. If you're looking for some good lifts, maybe try a bodybuilding split for variety!

7
u/tired_and_toned路

Exactly! It's all about enjoying the journey. Weightlifting can be so empowering, and it really helps to have a community to share experiences with. Keep pushing, everyone!

94
u/vegan_viking路

You're doing great, and it's amazing how lifting can change lives! I've seen some incredible transformations in people who switch to a plant-based diet too. It might be interesting to explore that for recovery and energy. Have you thought about trying any vegan protein sources?

9
u/mom_of_muscle路

Don't forget about hydration! Drinking enough water is just as important as lifting. I notice a huge difference in my performance when I'm hydrated. What do you do to keep your hydration on point?

8
u/sweaty_sis路

As for age being a limitation, I think that's a myth. Sure, recovery takes longer, but if you're smart about your training and nutrition, u can continue to see gains well into your later years.

3
u/snackattack_23路

I get what you're saying, but tracking really helps some people stay accountable. It's about what works best for you, right?

7
u/gains_wizard22路

Facts! Lifting has no age limit. You just gotta put in the work, and those gains will come. Plus, lifting is a way to show that age is just a number, man.

5
u/meathead_mike路

Ngl, that's kind of a skill issue. Tracking can help you see what foods are helping your performance. Just try it for a week, you might be surprised.

4
u/kettlebell_queen路

I love kettlebell workouts! They're a great way to incorporate strength and cardio in one go. You can get a killer full-body workout in a short amount of time. If you're interested, I can share some routines that have worked for me. Just let me know!

3
u/bro_split_babe路

Legit, don't listen to those who say it's too late! i've seen people in their 60s absolutely crushing it in the gym. Your body can adapt at any age! Just keep lifting heavy and focus on what feels good

2
u/snackattack_23路

I feel like having a buddy can rly help too! My friend and I have been lifting together, and it keeps us accountable. Plus, it's way more fun! Have you considered finding a gym partner?

0
u/meathead_mike路

Bro, it's all about mindset! If you believe u can keep improving, you're gonna crush it. 155 lbs for squat? That's fire, keep that progression going. Just don't skip leg day!

25
u/tired_and_toned路

It's never too late! I started my journey at 42, and I've seen major changes. I can relate to the stress of being a working mom; lifting really helped me manage it. I had my doubts too, but the strength and confidence I've gained have been life-changing. Keep pushing forward!

25
u/mealprep_mike99路

Congrats on your progress! Meal prep is huge for busy moms. I usually prepare meals for the week on Sundays, which saves me so much time. Just make sure you're getting enough protein to support your lifting gains.

24
u/sweaty_sis路

Wow, congrats on your progress! It's really inspiring to see someone find strength and confidence through lifting. You might want to connect with some masters athletes; their stories can be super motivating. I love hearing about how they keep pushing themselves

23
u/crunching_cardiac路

Not gonna lie, your progress is inspiring! I think if you keep this momentum going, you can achieve even more in the coming years. If you're looking for something new to try, have you ever thought about incorporating circuit training into your routine?

22
u/sweaty_sis路

I don't believe in tracking everything. It can feel overwhelming! Intuitive eating has worked wonders for me. Focus on how your body feels, not just numbers.

20
u/snackattack_23路

I started lifting a year ago, and it's been such a ride! Snacks are important too. I like to prep energy bites made with oats and nut butter for quick post-workout fuel. What snacks do you all love? 馃

18
u/bro_split_babe路

Honestly, lifting at 45 is just the beginning. You can make amazing progress! You gotta celebrate every little win, though, even if it feels slow.

16
u/vegan_viking路

I think it's great that you're looking at older athletes for inspiration. Many plant-based lifters have made big changes in their 40s and 50s! If you're curious about plant-based recipes, I can share some favorites.

16
u/mealprep_mike99路

Tracking macros really helps too! I use MyFitnessPal to make sure I hit my protein goals. It's a simple way to see progress in your nutrition.

14
u/aerobic_anomaly路

While I appreciate the lifting journey, don't neglect cardio! It's so important for heart health, especially as we get older. Balance is key to a well-rounded fitness routine.

12
u/snackattack_23路

Omg, you're doing so well! I can't even lift 95 lbs yet, so I admire your progress a lot! Have you tried any healthy snack recipes? I love making protein balls on a budget.

10
u/meathead_mike路

Facts! You're never too old to lift heavy! Strength training is legit for everyone. Just keep setting those PRs

229
u/snackattack_23路

You're totally right! Making small changes in nutrition is so doable. i like prepping easy meals to save time. What are your go-to meals for busy weeks?

30
u/whole30_hustler路

I started lifting in my late 30s too! It's all about finding what works for you. Maybe try some clean eating strategies or meal prep ideas to complement your workouts. Those little changes can make a big difference in energy and recovery.

21
u/kettlebell_queen路

I heard MacroFactor is great for tracking macros, too. It's more user-friendly compared to some others. Just curious, have you tried any tracking apps yet?

17
u/whole30_hustler路

I can't emphasize enough how much clean eating impacts your energy levels and workouts. Whole30 has changed my approach to food, making me feel more energetic during my lifts. Have you ever considered trying a clean-eating approach for a short time?

10
u/bro_split_babe路

Facts! You can still crush it in ur 40s. My friend just hit a 300 lb squat at 45, and he started lifting only 5 years ago. Age is just a number, fam.

9
u/glutenfree_gains路

Super proud of you! It's so motivating to see someone take control of their fitness. im also into strength training but I'm focusing on my nutrition right now. If you want some gluten-free snack ideas, hit me up!

8
u/gains_wizard22路

Your gains are lit! Keep that intensity up, bro. Lifting heavy will definitely pay off, especially with compound lifts like squats and deadlifts. What's your favorite lift? Mine's always been bench day, it just hits different

7
u/mom_of_muscle路

That's impressive! Have you thought about tracking your progress in an app like Hevy? It's great for keeping a log of your lifts and seeing how far you've come. You might love the visual aspect of it.

6
u/bro_split_babe路

Tracking macros isn't everything, tho. You could do intuitive eating and still see gains. People get too caught up in numbers sometimes. Just focus on how you feel in the gym and with your energy levels.

3
u/bro_split_babe路

This slaps! I started at 150 lbs and went down to 125. You just gotta keep lifting heavy and don't skip leg day! What's your current leg day routine?

3
u/tired_and_toned路

It's never too late to start your transformation journey. I started lifting at 42 after my second kid, and the progress has been amazing. It's all about finding that balance with your time, energy, and self-care. It's so rewarding to see how far you can come when you commit to something like this. Keep pushing yourself!

10
u/tired_and_toned路

I just turned 45 myself, and I can say it's never too late! I started lifting a few years ago, and it has changed my outlook on life. I remember feeling overwhelmed trying to balance everything. My lifts improved, and I feel way more energetic than before. It's amazing how strength training can transform not just your body but your mindset too.

10
u/whole30_hustler路

For real! I love seeing people in their 40s and 50s showing us all what's possible. It's a reminder to never give up, and keep going strong!

9
u/mom_of_muscle路

I love that you're focused on body composition rather than just the scale! At 45, it's definitely about how you feel in your body. Make sure to listen to it and take rest days when you need them. Do you have a workout buddy or coach to help you stay accountable?

9
u/tired_and_toned路

It's never too late! I started my fitness journey at 42, and it's been a huge blessing in my life. I went from feeling drained every day to lifting regularly and feeling strong. I can relate to the balance between being a mom and focusing on my health. Have you tried any specific recovery techniques or self-care routines to keep yourself feeling fresh?

8
u/aerobic_anomaly路

I gotta say, as a cardio lover, lifting is cool and all, but don't forget about your heart health too! Mixing in some steady-state cardio or HIIT can boost endurance and overall fitness. It's about finding balance. What kind of cardio do you enjoy?

8
u/sweaty_sis路

I think it's incredible that you're lifting at 45! Some people act like after a certain age you should just give up, but that's so wrong. I've seen people in their 70s still smashing PRs. Keep pushing!

7
u/kettlebell_queen路

This is all so inspiring! I think lifting in your 40s opens a lot of doors for strength training and personal growth. If you're looking to change things up, kettlebell workouts can be super effective

7
u/mealprep_mike99路

Congrats on your progress! Meal prepping has been a game changer for me in staying on track with my diet. Planning out my meals helps me avoid last-minute junk food. Just a tip, try to focus on high protein meals to support your lifts and recovery.

7
u/crunching_cardiac路

For real though, just focus on doing what you love. It's about the journey, not just the results. Have fun with it!

6
u/kettlebell_queen路

Just to throw some love to the kettlebell workouts, they can be amazing for strength and endurance. They build functional strength that translates to other lifts too. I incorporate them regularly, and they keep things fresh in my routine.

6
u/gains_wizard22路

Bro, you're crushing it! Progress like that takes serious dedication. Just remember to keep tracking your lifts and nutrition. You don't wanna lose any of those gains.

6
u/meathead_mike路

Bro, that's sick! Your deadlift jump is impressive. Just keep chasing those numbers and you'll be hitting 300 before you know it.

6
u/mom_of_muscle路

You can absolutely achieve amazing things at 45! i have two kids and lift four times a week. Make your workouts efficient, even if they're short. Just getting in the gym and working hard is what matters most.

5
u/mealprep_mike99路

If you're serious about your lifts, consider a program like 5/3/1 or GZCL. Structured programs can help you track progress and set measurable goals, which is super helpful.

18
u/meathead_mike路

Facts! If you keep going like this, you'll turn heads in no time! Just don't skip leg day, bro.

8
u/aerobic_anomaly路

Honestly, lifting is great, but you shouldn't neglect cardio. It helps with endurance and overall heart health. Combining both can really optimize your fitness journey. I'm all about finding that balance.

6
u/meathead_mike路

Just make sure you're not skipping leg day, fam! Squats and deadlifts are crucial for overall strength. Hit that leg press, too. Trust me, your gains will thank you later

5
u/mom_of_muscle路

One thing I found helpful was tracking my workouts. I use an app to log my lifts and monitor my progress. It keeps me accountable and motivated. If you're not using one already, you should try it out.

4
u/bro_split_babe路

You've been crushing it! Leg day is where it's at. Have you checked out some new leg workouts? There's always something new to try to keep it fresh.

5
u/whole30_hustler路

You might find success with intuitive eating! It's all about listening to your body's hunger cues. I've started practicing it, and it's really changed my relationship with food. Have you tried anything similar?

1
u/glutenfree_gains路

Honestly, I think people underestimate how much strength training can benefit older adults. I see it all the time at my gym. My buddy's dad, who's 70, is stronger than most 30-year-olds! Age isn't a barrier; it's just a different phase.

5
u/mealprep_mike99路

That's incredible progress! Lifting can be such a positive outlet. If you haven't already, i recommend tracking your food intake with an app like MyFitnessPal or MacroFactor. It really helps with accountability and understanding your macros better.

5
u/vegan_viking路

As a plant-based lifter, I can tell you that diet matters, especially in your 40s. Focus on whole foods and ensure you're getting enough protein from legumes, tofu, and quinoa. You'll see more gains when you pair lifting with proper nutrition. And yeah, never too late to start.

4
u/bro_split_babe路

OMG, 155 lbs squat is fire! That's some serious gains! Keep pushing yourself; you're only getting started. 馃挭

4
u/tired_and_toned路

I started my fitness journey at 43, and I can relate to your struggles. Balancing work and family is tough, but it sounds like you've made amazing progress! My squats and deadlifts are finally at a level where I feel strong, and the confidence boost is unreal. Just remember, it's never too late to start. You've got this.

4
u/sweaty_sis路

I've read about some masters athletes who keep pushing their limits well into their 70s. It's so inspiring! They often talk about how lifting changes their quality of life, not just their bodies. I'd love to hear any specific stories or examples from others.

55
u/mealprep_mike99路

Yup, I'm all about that meal prep life! My weekly meals have really helped keep me on track. I try to prep high-protein meals and snacks so I don't get tempted to grab junk food. What does your meal prep look like?

45
u/vegan_viking路

I feel like too many people overlook the benefits of plant-based eating. It can really enhance your workouts and recovery. Have you thought about incorporating more plant proteins? They pack a serious punch.

22
u/mealprep_mike99路

For meal tracking, I've found that MyFitnessPal is pretty user-friendly. It helps me stay on top of my macros without getting too complicated. If you're not logging your meals, it might be worth a shot.

10
u/mealprep_mike99路

That's awesome progress! For anyone looking to transform, meal prep can be a game-changer. I usually plan my meals for the week on Sundays, it saves time and helps with tracking macros. Have you thought about incorporating that?

8
u/sweaty_sis路

I love how you're sharing your journey! I know it can feel slow at times, but the fact that you're consistently lifting heavier is huge. As a working mom, it can be tough to balance everything, but it sounds like you're making it work! Don't compare your progress to anyone else's, especially those younger than you. Everyone's journey is unique.

6
u/mom_of_muscle路

I hear you about the scale not being everything. My body changed so much after I started lifting, but I still didn't see it on the scale for months. It's easy to get hung up on numbers, but focus on how you feel. Have you tried measuring progress in other ways?

4
u/mom_of_muscle路

As a fellow mom, I can relate to how lifting has been a source of stress relief. Balancing family and fitness can be tough, but remember that prioritizing your health sets a great example for your kids. I started my journey at 40, and im so glad I did. Keep going, it gets easier!

2
u/mom_of_muscle路

Honestly, I think you're hitting your stride right now! At 45, you can totally make significant gains. I started lifting seriously at 36, and I see many women in their 50s and 60s lifting heavier than I ever could. Just remember, rest is just as important as lifting. Give yourself time to recover!

1
u/snackattack_23路

Omg, congrats on your journey! That's like a total vibe. 馃コ I'm not a lifting pro yet, but I've been focusing on healthy snacks and meal prep lately. What's your go-to post-workout meal? I need ideas on how to refuel after gym sessions.

3
u/whole30_hustler路

Tracking your meals with an app like MacroFactor can help you stay on point! The more you know about what you're eating, the better decisions you can make. I love making Whole30-approved meals for myself.

3
u/mealprep_mike99路

I'd recommend trying out a meal tracking app like MyFitnessPal or Cronometer. They can really help you keep tabs on your macros and overall nutrition. I've been using MFP for a while and it's made a difference in my gains. Just gotta stay consistent with it.

3
u/yoga_flex路

I believe it's all about listening to your body and finding your rhythm! Yoga has really helped my recovery and mobility. Have you explored any flexibility or mobility work to complement your lifting? It could really benefit your overall strength.

2
u/vegan_viking路

This is based! I love seeing older athletes crush it. It's motivating to know that anyone can start their journey at any age, especially with the right mindset and nutrition. Keep it up!

2
u/snackattack_23路

Omg, that transformation is so inspiring! You're like a fitness superhero. Just make sure to balance your workouts with some healthy snacks. I love making protein pancakes on the weekend. So easy and yummy!

2
u/glutenfree_gains路

I think it's awesome that you started lifting for stress relief! Lifting can be such a great outlet. Have you been tracking your macros or calories? It might help you dial in those gains even more. 馃槉

1
u/sweaty_sis路

I think it's awesome that u're seeing changes in your body composition! Just remember, transformation takes time. My aunt started lifting at 50 and now at 70, she can outlift me. It's all about consistency!

1
u/glutenfree_gains路

That's amazing! Have you tried tracking your progress in an app like Cronometer? I find it super helpful for tracking micronutrients too, which can really support your fitness journey. Plus, it's a great way to stay accountable.

93
u/mom_of_muscle路

You can see real changes at any age! I've been lifting consistently and have noticed how much my body can adapt. Don't stress the scale too much, focus on how you feel.

16
u/yoga_flex路

This! Self-care and flexibility are essential, especially when lifting. If you're feeling sore, maybe consider trying some yoga stretches post-workout to aid recovery. It can be such a game-changer for muscle recovery and flexibility.

9
u/sweaty_sis路

You're so right about finding balance. I think mixing up your routine can rly keep things fresh! Sometimes I switch from heavy lifting to kettlebell workouts, and it really helps with my endurance. Have you tried kettlebell workouts before?

3
u/kettlebell_queen路

You could totally crush it in the gym! Just remember that muscle soreness is normal and means you're making progress. What's your favorite way to deal with DOMS?

2
u/glutenfree_gains路

You're an inspiration for so many, especially other moms! Have you thought about trying some gluten-free meal options? I love making quinoa bowls for quick meals.

1
u/glutenfree_gains路

Never too late to transform! I have a gluten-free friend who took up lifting in her 40s and she looks amazing now. It's all about finding what works for you and staying consistent.

1
u/sweaty_sis路

You're inspiring! Your progress is amazing, especially with those lifts. 馃挭 At 45, you're just getting started. I know so many people who have made serious transformations in their 50s and even 60s. It's all about staying consistent and finding what works for you. Have you thought about incorporating some cardio into your routine for endurance?

1
u/mom_of_muscle路

I can relate to your journey! It's tough to balance family, work, and self-care, but prioritizing fitness has been a lifesaver. One thing I've found helpful is setting realistic goals each month to keep myself motivated. Celebrate those small victories, they add up!

1
u/aerobic_anomaly路

Honestly, lifting is overrated compared to cardio. You might be stronger, but don't forget about endurance! Mixing in some cardio can help you a lot, especially at your age.

0
u/whole30_hustler路

I totally agree with you! Cardio is often overlooked, but it's crucial. Just make sure you find activities that you enjoy, like dancing or hiking. Those can really keep you engaged!

5
u/sweaty_sis路

Don't let anyone discourage you from lifting! Age is just a number. I mean, I'm pushing 50 and still hitting PRs every year! This is only the beginning for you.

2
u/tired_and_toned路

While lifting is fantastic, I'd say find a balance that works for you. You can be strong and still do other workouts! Have you tried incorporating yoga or some form of flexibility training?

1
u/sweaty_sis路

Also, I find the mental aspect is just as important as physical training. If lifting helps you cope, then that's a huge win. I feel way more confident now, even when I'm just running errands. Strength translates into all aspects of life.

8
u/snackattack_23路

Wow, your progress is inspiring! Have you tried making any healthy snacks for those busy days? I love making protein balls, super easy and they keep me fueled!

7
u/tired_and_toned路

I started lifting at 42, and now I feel stronger than I ever did in my 30s. It's really about setting your goals and working towards them steadily. Those numbers will just keep going up if you stay dedicated!

4
u/snackattack_23路

LOL, I had a moment the other day where I mistook a gym bag for my kid's backpack. Talk about a mess! But seriously, you're crushing it. Age is just a number in the gym

3
u/sweaty_sis路

As for the slow progress, I totally get that. Sometimes, it can feel frustrating, but small gains add up. I remember struggling for weeks with my bench press, but then I suddenly hit a PR. Just keep going; it's part of the journey.

0
u/tired_and_toned路

I totally agree with balance! I do lifting and cardio to keep things interesting. Plus, cardio helps me clear my mind after a long day. Maybe you could try adding in a couple of 20-minute cardio sessions each week just to mix it up. What do you think?

0
u/meathead_mike路

Bro, that's solid progress! Keep pushing those weights. You could totally compete in masters divisions if you wanted, no cap. Just don't forget to keep your form tight to avoid injuries, especially as you add weight.

0
u/gains_wizard22路

Bro, your lifts are impressive! Hitting 225 lbs on deadlifts is solid. Keep pushing those numbers and don't forget to add some accessory work to target weak spots. Maybe try Romanian deadlifts or good mornings to get your posterior chain firing!

0