This 72-Year-Old Powerlifter Deadlifts 300 Pounds—Her Training Schedule Will Inspire You

1. Starting with a Medical Check-Up

Before stepping foot in the gym, this determined powerlifter prioritized her health by scheduling a comprehensive medical check-up. She followed the American College of Sports Medicine’s recommendations—a crucial step for anyone, but especially vital for seniors. This approach minimized risks and set a strong foundation for her training. Studies show that older adults in supervised strength training programs report fewer injuries and better outcomes than those going it alone. Regular medical oversight continues to be a non-negotiable part of her inspiring routine.

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2. Embracing Supervised Strength Training

From day one, she partnered with a certified strength coach, reflecting the best practices endorsed by experts. Research from Harvard Health underscores that supervised strength training is not only safer for older adults, but also produces greater gains in strength and confidence.
Supervision guarantees proper technique and progression tailored to her abilities. This method, widely adopted in masters powerlifting, helps athletes minimize setbacks and maximize results. Her commitment to working with a coach has been a cornerstone of her transformative journey.

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3. Focusing on Proper Form

Instead of chasing heavy lifts right away, she puts a premium on mastering proper deadlift technique. Early training sessions revolve around light weights and repetition, ensuring every movement is safe and efficient. This strategy is championed in competitive masters powerlifting, where organizations like USA Powerlifting stress the importance of form for longevity and safety.
By prioritizing technique, she sidesteps common mistakes that can lead to injury, setting herself up for consistent improvement and sustainable strength gains over time.

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4. Training Three to Four Times per Week

woman lifting barbel — Source: Photo by Sven Mieke on Unsplash

Her weekly routine consists of three to four carefully scheduled training sessions, with 48-72 hours between each to support full recovery. This frequency aligns with ACSM’s exercise guidelines for older adults, which highlight its effectiveness for muscle growth and joint health.
By spacing workouts appropriately, she avoids overtraining and injury, while ensuring steady, sustainable improvement—a smart, science-backed approach to building strength at any age.

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5. Progressive Overload in Action

A cornerstone of her program is progressive overload—the gradual increase of weight lifted over time. This proven technique is vital for older adults aiming to build muscle and strength, as outlined by the National Strength and Conditioning Association.
She advances in small, manageable increments, allowing her body to adapt without excessive risk. This strategy is embraced by both elite competitors and recreational senior lifters, supporting ongoing progress while prioritizing safety and health.

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6. Prioritizing Recovery and Rest

Rest is a non-negotiable component of her training plan. She ensures at least 48 hours of recovery between lifting sessions, following evidence that older adults experience better muscle repair and fewer injuries with extended rest periods. As noted in recent research, proper recovery supports sustained strength gains and long-term consistency.
By respecting her body’s need for rest, she safeguards her progress and prevents setbacks, proving that downtime is an essential part of any successful fitness journey.

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7. Incorporating Mobility and Flexibility Work

Every session begins and ends with dedicated mobility and stretching exercises. These movements are critical for preserving joint health and flexibility—two factors that help her avoid strains and maintain proper form throughout her lifts. The Mayo Clinic highlights stretching as a key strategy for older adults to retain range of motion and prevent injury.
By making mobility work a priority, she supports not just her deadlifts, but her overall movement quality and long-term well-being.

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8. Nutrition for Strength and Recovery

To support her training, she follows a balanced nutrition plan emphasizing lean proteins, whole grains, and an abundance of fresh vegetables. This approach provides essential nutrients for muscle repair and sustained energy. The Academy of Nutrition and Dietetics stresses that older adults especially need adequate protein to maximize strength gains from resistance training.
Carefully timed meals before and after workouts help her recover efficiently, keeping her strong and energized for every session.

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9. Tracking Progress with a Training Journal

She keeps a detailed training journal, logging each workout, weights used, and her post-session reflections. This practice, championed by many experienced lifters, helps her identify patterns and make data-driven adjustments to her program. According to Verywell Fit, tracking workouts boosts motivation and accountability—key ingredients for long-term progress.
Her journal is both a roadmap and a source of inspiration as she continues to break personal records.

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10. Participating in Masters Powerlifting Competitions

She actively takes part in Masters powerlifting competitions, joining a vibrant community where athletes over 70 regularly showcase their strength. These events, as emphasized by USA Powerlifting, prioritize safety, camaraderie, and steady personal improvement. Participating in these meets gives her tangible goals to pursue and a network of supportive peers who share her passion—fueling her motivation and celebrating every milestone along the way.

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11. Utilizing Warm-Up and Cool-Down Routines

Every workout kicks off with a dynamic warm-up—think light cardio and movement-based stretches—and concludes with a gentle cool-down. These steps are crucial for older adults, as they prime muscles for exertion and aid in recovery. The CDC confirms that structured warm-ups and cool-downs help prevent injuries and boost performance.
By making these routines non-negotiable, she protects her joints and muscles, ensuring she’s always ready for her next session.

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12. Staying Hydrated

She pays close attention to hydration, drinking water before, during, and after her workouts. Proper hydration supports muscle function, joint lubrication, and overall energy levels. The National Institute on Aging advises older adults to monitor fluid intake diligently, especially when exercising.
By making hydration a habit, she helps her body perform at its best and reduces the risk of cramps or fatigue during demanding lifting sessions.

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13. Setting Realistic and Incremental Goals

She approaches progress by setting realistic, incremental goals—for example, adding just five pounds to her deadlift over several weeks. This method echoes the advice of fitness professionals, who recommend breaking big ambitions into manageable steps for lasting success. As highlighted by ACE Fitness, small achievements build confidence and maintain motivation.
This patient, step-by-step strategy keeps her focused and inspired as she continues to grow stronger.

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14. Learning from Other Senior Lifters

She actively seeks out advice and camaraderie from fellow senior powerlifters, engaging with both online communities and local clubs. The masters powerlifting community, as highlighted on Strength Level, thrives on sharing tips, celebrating milestones, and supporting each other’s goals.
These connections offer her encouragement and accountability, while also providing new training ideas. The sense of belonging she gains from these groups keeps her motivated and confident on her lifting journey.

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15. Adapting Workouts for Aches and Pains

She pays close attention to her body, adjusting her workouts when minor aches or joint stiffness pop up. This approach is supported by the Arthritis Foundation, which encourages adapting exercises to accommodate shifting needs while maintaining activity.
By allowing herself flexibility, she avoids aggravating injuries and maintains long-term consistency. This self-awareness is key to her ability to stay active and strong, year after year.

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16. Emphasizing Bone Health

Her consistent strength training, especially deadlifts, delivers powerful bone health benefits. Research from the American College of Sports Medicine indicates that seniors can boost bone density by as much as 13% in just six months with regular resistance training.
These gains are crucial for lowering the risk of osteoporosis and fractures, helping her—and others—maintain independence and confidence as they age.

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17. Using Proper Equipment

She ensures that her workouts are both safe and effective by choosing quality barbells, appropriately weighted plates, and supportive footwear. Using equipment tailored to her body size and strength level reduces the risk of injury while enhancing her lifting performance. The National Institute for Occupational Safety and Health recommends proper gear for older adults to maintain safety and comfort during exercise routines.
Attention to equipment details is a key part of her success in the gym.

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18. Managing Mental Focus and Confidence

Her training goes beyond physical strength—mental preparation is essential. She practices visualization, positive self-talk, and mindfulness to overcome pre-lift nerves and maintain sharp focus. According to Psychology Today, strength training can greatly boost confidence and emotional well-being for seniors.
By nurturing her mindset as diligently as her muscles, she stays resilient, motivated, and ready to tackle each new challenge.

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19. Getting Regular Health Assessments

She makes it a priority to schedule regular health check-ins, tracking blood pressure, joint health, and her overall condition. These ongoing assessments ensure that her training stays both safe and effective. The CDC recommends routine medical evaluations for older adults participating in fitness programs.
With medical oversight, she confidently pursues her goals while minimizing health risks along the way.

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20. Celebrating Milestones

She makes a point to celebrate every achievement, whether it’s hitting a new personal record or reaching a year of uninterrupted training. According to Verywell Fit, rewarding progress is crucial for maintaining long-term motivation in fitness.
These small celebrations reinforce her commitment and bring genuine joy to the process, helping her stay enthusiastic about each step forward.

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21. Encouraging Others by Example

Her dedication and achievements motivate those around her—friends, family, and fellow gym members—to give strength training a try, regardless of age. By sharing her progress through interviews and on social media, she helps reshape attitudes about what seniors can achieve physically. As highlighted in NPR’s coverage, such stories play a key role in encouraging more older adults to embrace fitness and longevity.

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22. Maintaining Consistency Despite Setbacks

When setbacks arise—be it minor injuries or unexpected schedule changes—she responds with resilience. Instead of giving up, she adapts her training routine and stays focused on her long-term vision. The American Council on Exercise highlights that adaptability is essential for sustaining lifelong fitness.
Her unwavering consistency, even in the face of challenges, sets her apart and fuels her continued progress.

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23. Understanding That It’s Never Too Late

Her impressive achievements, like those of other masters powerlifters, prove that meaningful strength gains are possible at any age. Scientific research affirms that starting resistance training later in life delivers dramatic improvements in health and functionality. According to published studies, older adults can experience increased muscle mass, improved bone density, and enhanced vitality—even if they begin in their 70s or beyond.

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24. Advocating for Safe and Inclusive Gyms

She actively supports gyms that provide accessible equipment and specialized programs for seniors, ensuring that older adults feel welcome and supported. Organizations such as the International Health, Racquet & Sportsclub Association encourage fitness centers to become more age-inclusive.
By championing these efforts, she helps foster safer, more inviting spaces where seniors can confidently pursue their strength and health goals.

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25. Enjoying the Social Side of Lifting

Building friendships in the gym adds both joy and accountability to her training routine. These social connections are more than just enjoyable—they’re linked to better emotional health and greater consistency in fitness among seniors. Research from the American Psychological Association highlights how social support in exercise environments promotes lasting adherence and overall well-being for older adults.

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26. Focusing on Lifelong Health, Not Just Records

Breaking records is rewarding, but her true motivation is maintaining health, independence, and quality of life as she ages. Through lifting, she enjoys better mobility, stronger bones, and greater self-confidence. According to the CDC, regular strength training for older adults can lower the risk of chronic illness and promote healthy aging.
Her story is a testament to prioritizing lifelong wellness over numbers alone.

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27. Inspiring a New Generation of Lifters

Her remarkable achievements demonstrate that strength training offers powerful benefits at any age. By defying stereotypes, she inspires people young and old to pursue ambitious fitness goals. As highlighted in The New York Times, more seniors are embracing lifting, thanks in part to trailblazers like her.
Her journey paves the way for future generations to discover their own strength and resilience.

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Conclusion

The story of this 72-year-old powerlifter is a powerful reminder that age is no barrier to strength, resilience, or ambition. Her carefully structured training schedule, rooted in science and supported by community, demonstrates the remarkable benefits of lifting later in life. With a focus on safety, adaptability, and encouragement, she inspires others to challenge stereotypes and pursue lifelong fitness. Her journey proves that it’s never too late to discover your own power—and to inspire those around you.

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Medical Disclaimer

This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any new exercise or nutrition program—especially if you have underlying health conditions. Prioritize your safety and well-being by seeking personalized guidance.

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