Throughout her life, Char was under the impression that working out was mainly focused on weight loss. Relatable as she was struggling herself with weight loss, fitness was never a priority. It was only when she found herself in her 50’s that menopause started to make a huge impact, gaining a few pounds through hormonal changes. She started off easy – walking 3 times a week on her treadmill. Little did she know that her body composition was a lot more complex than that.
It was in her 60’s that she went through seeing her mother struggle through mobility and health issues. She was herself overweight and this was a real eye-opener for Char. Finally, she realized the importance of staying active to maintain her own independence as she aged. She finally in her 70’s found a profound commitment to her health and fitness transformation.
An InBody Scan Transformed Her Entire Outlook on Body Composition

There were several motivators that Char discovered that finally pushed her to take the plunge. She’d hit 71 and she’d over the years moved away from many of her close friends. The pandemic hit and she found herself gaining an additional 20 pounds. It was soon thereafter that she discovered Orangetheory, a fitness program that combined cardio with strength training.
This is when she took an InBody scan and discovered something shocking. Most of her body composition was fat, she had minimal muscle mass. This is where she finally set goals. It was less about losing weight and more about increasing muscle mass. A pivotal moment. She was ambitious too – she aimed to gain 50% of her body mass back by building muscle within that year.
Consistency and Strength Training Was Now Her Main Focus

She committed to 3 days a week training with Orangetheory’s classes. The combined effort in cardio and strength training showed incredible results with Char losing fat and gaining muscle mass effectively. She pushed herself hard during this period, achieving a 7 minute mile run at one point in her training.
Within a year, she hit her goal. Motivated and confident, she decided to up it a notch and joined a Life Time athletic club. She got to explore different workout plans and experimented while working with trainers. This expanded her understanding and fitness repertoire, eventually confident enough to lift weight alone.
Active at 75, She Inspires Many Followers

At 75, her routine is rather inspirational. She attends two strength training sessions and two barre sessions weekly which targets her entire body. Not only does she train hard, she’s since taken up ballroom dancing classes three to four times a week. This has encouraged her even further and allows her to be more social.
She often works on pullups, uses the elliptical, or completes a strength circuit focusing on her chest, back, arms, abs, legs, and shoulders after her classes too, further bosting her workout regime. One important factor she mentioned is that she doesn’t actually follow a strict plan – its more a source of curiosity for her. Rest days are minimal as she enjoys the focus on daily movement.
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New Goals, Personal Records

Char’s personal journey hasn’t slowed down since at all, determined to achieve new personal goals. She aims to achieve unassisted pullups and remains motivated. Considering that she started at 70% assistance to achieve five to six pullups, she’s now at 30% assistance. She’s so close to her goal, it’s only a matter of time. She already hit a huge milestone – she can now plank unassisted for four minutes and aims to soon hit five minutes.
Key Habits for Building Strength at Any Age

Char’s remarkable transformation proves that seniors can certainly improve on their overall body composition by improving on their fitness. There are many ways to achieve these goals and we picked out a few ideas to try below that inspired her the most:
- Find a Type of Movement You Love
Consistency is crucial for achieving fitness goals, and finding enjoyable activities makes sticking with it easier. She discovered joy in barre, strength training, and dancing, which not only improved her physical health but also brought her emotional fulfillment. - Move at Your Own Pace
Fitness isn’t about keeping up with others. In group classes, she customizes exercises to suit her abilities, ensuring safety and effectiveness. Her “slow and steady” approach allows her to focus on the mind-muscle connection and avoid injury. - Be an Inspiration to Others
As one of the oldest participants in her classes, she’s a role model for younger people. Their admiration motivates her to keep going, proving that strength and vitality are achievable at any age.
Guidance for Seniors Looking to Build Muscle

Char’s story not only inspires followers, but debunks that myth where seniors assume muscle gain is unattainable as you age. Here are some of her to tips for seniors ready to start on their very own fitness journeys, aiming to remain fit as they age.
- Start Small: Begin with low-impact exercises like walking or swimming before progressing to strength training.
- Focus on Strength: Incorporate resistance training to build muscle and maintain bone density.
- Prioritize Consistency: Commit to regular workouts, even if it’s just a few times a week.
- Seek Guidance: Work with trainers or join fitness classes tailored to your needs.
- Listen to Your Body: Adapt exercises to your capabilities and prioritize safety.
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