For decades, women were told to stay small, move gently, and avoid heavy weights. But a new wave of women in their 60s, 70s, 80s, and even 100s is proving that message wrong. They’re stepping up to the barbell, and the results are nothing short of life-changing.
These women have gained strength, confidence, and independence by lifting weights well past the age when society told them to slow down. Here, we’ll look at their stories and highlight the benefits they’ve discovered, from stronger bones to sharper minds to deeper connections with the people around them.
How weightlifting can help you build strength at every age
The most obvious benefit is physical power. Many women who once thought of themselves as fragile now move through life with ease. Take Joni Day, 61, who was diagnosed with osteoporosis after a bone density scan. Instead of sticking with medication alone, she joined a barbell class. A year later, she can deadlift 185 pounds and shows no signs of bone loss.
Ann Nassoura, 65, followed a similar path. Once described as “fragile” by her daughter, she turned to lifting to rewrite that narrative. Now, she’s proof that strength training is one of the most effective tools against the muscle and bone loss that comes with aging. Orthopedic experts like Dr. Vonda Wright point out that heavy lifting helps maintain fast-twitch muscle fibers, which are essential for preventing falls and staying independent.
And then there’s Peggo Horstmann Hodes, 70. Decades of yoga had given her flexibility, but she was losing muscle and experiencing back spasms. After two years of barbell work, she’s stronger than ever and feels more balanced, both physically and mentally. These transformations highlight what science has long shown: resistance training can increase bone density, build lean mass, and reduce the risk of injury.
Weighlifting changes more than muscles
Heather Jackson, 57, grew up believing thinner was always better. As a dancer, she was told to shrink herself. Picking up weights flipped that script. Today, she deadlifts 205 pounds and says, “Our generation wasn’t taught to go after strength. This feels so much better.” Beyond numbers on the bar, lifting has given her a sense of freedom.
For many, the barbell also becomes a bridge to community. Women in groups like the Harlem Kettlebell Club or Barbell Club in New Hampshire find support in cheering each other on. Florence Lynch, 68, says she no longer feels invisible. Training alongside others has given her a sense of belonging and even helped her complete the New York City Marathon multiple times.
Even friendships have been forged under the weight rack. Cynthia Sanders, 66, and her neighbor Becky Hennesey, 67, started lifting together and ended up pushing each other into new challenges like Hyrox competitions. The shared pursuit of strength not only improved their fitness but deepened their bond, reminding them that aging can be an adventure.
And then there’s Geraldine “Jerry” Leo, who just turned 100 and still trains at her YMCA. She planks, squats, and lifts regularly, but what she values most is the energy and joy it brings to her daily life. “You don’t just want to live long”, she says, “you want to live healthy and engaged”.
