{"id":389,"date":"2026-10-02T08:47:06","date_gmt":"2026-10-02T08:47:06","guid":{"rendered":"https:\/\/modernfitnessguide.com\/index.php\/2026\/10\/02\/how-i-built-a-strength-training-routine-after-57\/"},"modified":"2026-10-02T08:47:06","modified_gmt":"2026-10-02T08:47:06","slug":"how-i-built-a-strength-training-routine-after-57","status":"publish","type":"post","link":"https:\/\/modernfitnessguide.com\/index.php\/2026\/10\/02\/how-i-built-a-strength-training-routine-after-57\/","title":{"rendered":"How I Built A Strength Training Routine After 57"},"content":{"rendered":"

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For most of my life, I was all about cardio. I ran track in high school, taught aerobics after college, and you could almost always find me on the treadmill or elliptical at the gym. I\u2019d pick up light weights every now and then, and knew strength training<\/a> was important for building muscle<\/a> and staying healthy, but I just didn\u2019t prioritize it; I thought cardio was the gold standard of fitness.<\/p>\n

In my 40s and 50s, I did my cardio workouts at a small gym where everyone knew each other, and there was a trainer who would always joke about when I was finally going to let him teach me how to strength train. For years, I laughed it off and didn\u2019t think much of it, but during the summer when I was 57, I had some extra time on my hands, so I decided to take him up on his offer. I realized that as I got older, it was time to focus on building muscle through strength training so I could stay independent for as long as possible.<\/p>\n

So, we started training together twice a week, using a mix of free weights and weight machines<\/a>, and I still did cardio on the other days of the week. Each strength session targeted a different muscle group\u2014like glutes<\/a>, hamstrings<\/a>, back<\/a>, or shoulders<\/a>\u2014and I learned about proper form, progressive overload<\/a> (increasing the variables to challenge my muscles over time), and the importance of recovery. I also began tracking macros<\/a>; I\u2019d always maintained a balanced diet, but since I\u2019d started consistently lifting weights, I increased my protein and carb intake to better support my training and muscle growth.<\/p>\n

Some of the workout moves initially felt awkward, but after a few weeks, I got the hang of things and really started to enjoy strength training. Plus, I felt strong, which was empowering, and I loved knowing that every bit of strength I was building would pay off later. I also noticed some muscle definition in my arms and glutes, which was incredibly motivating for me to keep going. In fact, I enjoyed strength training so much that I eventually increased sessions with my trainer to four a week, and cut back on cardio almost entirely.<\/p>\n

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\"Person<\/p>\n

Tina Lacy<\/span><\/figcaption><\/p>\n<\/div>\n<\/div>\n<\/div>\n

Now, at 64, I program my own workouts, focusing on <\/strong>full-body strength<\/strong><\/a>.<\/strong><\/h2>\n

I worked with the same trainer for more than eight years, but when he moved away at the beginning of 2025, I took it as the perfect opportunity to start designing my own workouts , which I now share on Instagram<\/a>. I felt confident enough to do so after years of learning from him, but I also enrolled in a personal training course to deepen my fitness knowledge.<\/p>\n

Today, I train six days a week in my home gym\u2014here\u2019s what my workout split looks like:<\/p>\n