I'm 62, and I Don't "Work Out" Anymore
For years, I thought getting in shape meant grinding through cardio sessions and suffering through restrictive diets.
At 40, I was about 240 pounds with a bad back, convinced that if I just ran more and ate less, everything would click.
It didn't.
I lost some weight, sure. But I also lost my energy. I was tired by mid-afternoon, still soft around the middle, and weaker than I'd ever been.
People call this skinny-fat. And I went from fat to skinny-fat with crippling back pain and an obsession with long cardio sessions because I thought it was the secret to getting fit! It wasn't!
Today at 62, I'm stronger than I was at 40. I won't bore you with all the in-between stuff, but my new secret is this: I don't "work out" anymore.
What the heck do I mean by not working out anymore?
I build strength.
And it's simpler than you'd think.
The Real Problem We're Fighting
Here's what nobody tells you about getting older: your body starts cannibalizing your muscle. Scientists call it sarcopenia. I call it the reason staying active isn't enough anymore.
As you age, your body becomes less efficient at building muscle (muscle protein synthesis), and muscle breakdown stays the same or increases.
Let's break this sciency stuff down a bit more...
Sarcopenia is muscle loss as a result of aging and hormonal shifts. Meaning your muscles don't respond to things like exercise or eating protein like they did when you were 21.
Atrophy is typically the result of sarcopenia hitting you, you then move less (because it feels harder), which triggers the dreadful disuse atrophy... meaning you're not just losing muscle to age, you're losing it because you're not working it!
So these two are kinda like a double whammy that not only makes you weaker, but also causes inflammation and metabolic issues.
NOT GOOD!
Walking your dog is great, and certainly better than not moving... but it won't stop muscle loss. And muscle is what keeps you independent because it protects your joints, keeps your metabolism running, and lets you do the things you actually want to do.
That's why you need a different approach after 50.
What Actually Works (And How I Figured It Out)
I spent 30 years in marketing and branding, building a successful business. But I was also building a body that was falling apart. I was glued to my desk, my back hurt constantly, and I was convinced the treadmill was my salvation. (Man, was I wrong!)
In my 40s, I hit 240 pounds. I felt like crap and was heading toward serious health risks. I tried to run it off. I logged miles, ate less, and suffered my way through restrictive diets. Some weight came off, but I was exhausted, weak, and my back pain never went away.
Then, in my 50s, something clicked. I realized I'd been approaching fitness all wrong. I started focusing on three simple things:
- Lifting weights
- Eating enough protein
- And walking.
No gimmicks or hacks, no extreme programs. Just simplicity and consistency.
Also, at 59, I got certified as a personal trainer. Not just because I wanted a new job (I still run my marketing business), but because I wanted to help people avoid the mistakes I made.
Now at 62, I'm stronger, leaner, and pain-free. And you can do this too.
Here's what works:
1. Lift weights 2-3 times a week
You don't need to live in the gym. Two or three focused strength sessions with slow, controlled movements will do more for you than hours of cardio ever will.
You're building the muscle that protects your body and keeps you moving well.
I started with bodyweight exercises and a cheap set of dumbbells from Walmart. Nothing fancy. Just squats, presses, rows, curls, etc. The basics.
Over time, I got stronger. My back pain disappeared. AND... my energy came back.
You can do this too. Start with what you have, even if it's just your body weight. The key is building the fitness habit, not perfection.
2. Eat enough protein
Most people don't eat nearly enough. Aim for 0.7 to 1 gram per pound of body weight. It's the building block your body needs to maintain muscle. Without it, you're spinning your wheels.
I used to skip breakfast, eat a sad desk lunch, and wonder why I felt like garbage. Now I start my day with eggs, eat protein-first meals, and sneak in Greek yogurt. I won't detail everything I eat, but the bottom line is this: It's simple stuff. No meal prep insanity.
You can do this too. You don't need a complicated meal plan. Just prioritize protein (and whole foods) at every meal and watch how your body responds.
3. Walk regularly
Forget soul-crushing cardio. Walking burns fat without beating up your joints or spiking your stress hormones. It's the perfect complement to strength training.
I walk 10 thousand-ish steps most days. Sometimes more, sometimes less. It's not about hitting a perfect number. It's about moving consistently.
And when I do cardio, it's short sprints or a weekly mile run. Nothing excessive!
You can do this too. Park farther away. Take the stairs. Walk after meals. It all adds up.
That's it. No magic pills, no extreme programs.
You're Not Slowing Down. You're Just Training Smarter
The fitness industry wants you to believe aging means inevitable decline. They want to sell you shortcuts and supplements.
I've been where you are... frustrated, tired, and not sure what actually works. I wasted years chasing the wrong solutions. But here's what I've learned: you can absolutely transform your health after 50. It's not too late. Your body is still capable of incredible change.
The problem is most people are held back by myths. Things like "you're too old," "you'll get hurt," "it won't make a difference." I spent years believing those same lies. Don't let them stop you.
What you need isn't more complexity. You need a plan that fits your life and delivers results.
Consistency beats perfection every time.
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