“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”<\/em><\/p>\n I have been working out my entire life\u2014I ran multiple marathons<\/a>, regularly took bootcamp-style fitness classes and Pilates, but I never committed to building muscle. When I did lift weights (mostly in said group workout classes), they were light, and I never followed a consistent program<\/a>.<\/p>\n It wasn\u2019t until I was 57 when I realized something needed to change. I was in the throes of menopause, had a very busy work and travel schedule, and felt stagnant and uninspired in my current workout routine. I was consistently exercising, but I knew I wasn\u2019t getting the best results. I craved a change and wanted to build muscle<\/a>.<\/p>\n My sister-in-law introduced me to Ultimate Performance<\/a>, a global network of hands-on personal trainers who specialize in muscle building, fat loss, and improved health. She had gone through her own transformation with the help of an Ultimate Performance coach a few years prior, and I had seen her results with strength training first-hand, so I signed up for a consultation. I wanted a trainer I connected with on a personal level to hold me accountable, so it was important I found someone who understood my lifestyle and goals. I was ready for a teammate.<\/p>\n Since I wasn\u2019t a total beginner, my coach initially programmed a series of full-body exercises using a combination of free weights<\/a> and weight machines. Compound movements<\/a> (movements that target multiple muscle groups at once) were my bread and butter, and I learned about the importance of the mind-muscle connection<\/a>\u2014actively focusing your mind on the specific muscle being worked in a particular exercise to improve workout efficiency, muscle engagement, and breath control.<\/p>\n Samantha Seddon<\/span><\/p>\n (Samantha Seddon)<\/span><\/div>\n<\/figcaption><\/div>\n<\/figure>\n To support my training, I also reevaluated my nutrition. I\u2019ve always considered myself a healthy eater since I rarely ate ultra-processed foods, but I realized I wasn\u2019t consuming the right amounts or proportions of protein, carbohydrates, and fat during mealtime. With the help of my coach, I learned to count and balance macros<\/a> at every meal and prioritize my protein intake. I cut down on alcohol and dessert, and swapped it for a primarily fresh, whole food diet.<\/p>\n I continued strength training and eating a macro-based diet over the next year and saw noticeable changes in my muscle growth and fat loss.<\/p>\n I was up for a challenge and intrigued by the discipline it required, but I was embarrassed to get on stage, so I agreed to go through the training process but not the actual competition. That was a silly, somewhat naive idea though, because after seven months of building muscle with heavy weight training and a calorie surplus<\/a>, and then reducing my overall calorie intake to shed body fat and reveal lean muscle, I wanted to show off my gains.<\/p>\n At 58, I finally competed in my first bodybuilding competition. Getting on stage in a swimsuit was not easy, but it was so empowering. Watching my hard work pay off was totally worth it. I was proud of my progress and discipline, but I knew I could do better, so I registered for another competition 10 months later. This time, I put on an additional four pounds of muscle during training and felt more confident than ever when it was time to get on stage.<\/p>\n I strength train with my coach on Monday, Wednesday, and Friday, alternating between push and pull exercises<\/a>. I typically do four sets of eight to 10 reps per move, though if I can increase weight on my last two sets, I drop down to six reps. The number of exercises varies per session, but my current goal is muscle hypertrophy (increasing muscle size) and strengthening my posterior chain, so typical moves include back squats<\/a>, glute bridges<\/a>, lat pulldowns, and bent-over rows.<\/p>\n Ready take your strength training up a notch? Try the WH Strength Transformation Challenge.<\/a><\/p>\n I haven\u2019t decided when, but I hope to compete in another bodybuilding competition after my 60th birthday. My goal is to prove I\u2019m capable and set an example to myself (and others) that age is just a number.<\/p>\n I also do Pilates almost every day. I incorporate a mix of Pilates exercises<\/a> on the reformer, chair, and mat, and find it helps tremendously with core strength, muscle engagement, and stretching. I no longer run marathons, but I get an average of 15,000 steps a day and try to get my heart rate up for at least 30 minutes twice a week, whether it\u2019s on the elliptical<\/a>, row machine<\/a>, or treadmill<\/a>.<\/p>\n While my goal is to build as much strength and muscle as possible, I also value the power of recovery. I frequently stretch<\/a>, get regular massages, and love red light therapy<\/a> to reduce muscle soreness.<\/p>\n I swear by my Nobull shoes for strength training\u2014they\u2019re great for stability and are extremely supportive.<\/p>\n Nobull<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Fage plain Greek yogurt is a staple in my diet. It\u2019s high in protein and makes an easy meal or snack.<\/p>\n I love adding a scoop of Momentous protein powder into my Greek yogurt. It creates a delicious, moussey treat when I\u2019m craving something sweet.<\/p>\n I\u2019ve been exercising for most of my life, but I still appreciate training in person with a coach. Aside from programming my workouts and holding my form accountable, they push my limits and constantly help me set new, ambitious goals. Whether it\u2019s motivating me to up the weight on a difficult lift or encouraging me to sign up for my first bodybuilding<\/a>competition at 58, my coach has been an invaluable part of my strength journey. My goal is to continue being the strongest version of myself, and I\u2019m thankful I can grow and learn from professionals.<\/p>\n Frances McLeod<\/span><\/p>\n (Frances McLeod)<\/span><\/div>\n<\/figcaption><\/div>\n<\/figure>\n It\u2019s easy to operate on autopilot while training, especially when I\u2019m busy or stressed with work, but thanks to my coach, I\u2019ve learned the importance of the mind-muscle connection. Instead of letting my mind wander or run through my to-do list, I intentionally concentrate on every rep and the muscles I\u2019m activating. For example, if I\u2019m doing a bench press<\/a>, I consciously focus on engaging my chest, triceps, biceps, and shoulders.Not only does it maximize each movement’s impact, but it keeps my form in check to reduce the risk of injury.<\/p>\n Although I\u2019ve had a consistent fitness routine, I wasn\u2019t always reaching my full potential. I was comfortable with my limits and stayed in my lane. But here\u2019s the thing: I saw real change and progress once I got a little uncomfortable<\/em>. Whether it’s squatting deeper to increase my range of motion, adding an additional rep to my set, or getting on stage in a swimsuit (which is so, so out of my comfort zone), I\u2019ve learned discomfort is where the growth happens\u2014it\u2019s a sign I\u2019m getting stronger. And I\u2019m excited to keep stepping into that strength.<\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Challenge<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Challenge<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Challenge<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Challenge<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\n Get the Workouts<\/a><\/p>\n Photo credit: Hearst Owned<\/p>\n<\/figcaption><\/div>\n<\/figure>\nOnce I found an awesome coach, I committed to strength training three days a week, with an emphasis on perfecting form.<\/h2>\n
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My coach also saw how hard I worked in the gym, and how much I loved it, and suggested I compete in a bodybuilding competition.<\/h2>\n
Now, at 59, I work out almost every day and focus on muscle hypertrophy.<\/h2>\n
3 Products I Can’t Live Without<\/h2>\n
Nobull Outwork Edge Lifting Shoe<\/h3>\n
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Fage Total Nonfat Greek Yogurt<\/h3>\n
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Momentus Protein Powder<\/h3>\n
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These three factors were key to my strength transformation success.<\/h2>\n
I worked with a trainer who pushes my limits.<\/h4>\n
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I embraced the mind-muscle connection.<\/h4>\n
I got comfortable being uncomfortable.<\/h4>\n
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