It’s never too late to start strength training – just ask 75-year-old Bernie Rhinerson. Having picked up his first weight at the age of 63, Rhinerson has become a dedicated gym-goer over the last decade. He now lifts four times a week, focusing on building the strength and power needed to cope with the demands of everyday life.
But that’s not all. He also plays golf twice a week and averages around 9,000 steps a day. By all accounts he’s extremely active, though, by his own admission, he’s ‘just a guy trying to stay strong, healthy and happy in my older years.’
Rhinerson is clearly physically capable, too. In one Instagram video he’s performing 95kg trap-bar deadlifts for 4 sets of 5 reps before moving on to 4 sets of 10 hurdle hops. Along the way, these are the four biggest lessons he’s learned from strength training.
How Strength Training Changed His Life After 60
1. It Helps Regulate His Weight
‘I have lost weight,’ Rhinerson explains. ‘Strength training can help boost metabolism, making it easier to manage weight as the body’s metabolism naturally slows down with age.’
He’s not wrong. Multiple studies have backed up Rhinerson’s point, showing that consistent strength training can increase the number of calories you burn at rest. That’s because muscle tissue requires more energy to maintain than fat, helping to increase your resting metabolic rate (RMR).
2. It Has Improved His Posture
It’s often assumed that becoming hunched over is simply part of getting older. While shrinking spinal discs and weakening muscles certainly contribute, Rhinerson believes strength training has helped him push back against that decline.
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‘I have better posture,’ he says. ‘With stronger back muscles I don’t walk around slouched over like so many older people do.’
3. It Has Improved His Mood
‘I have more energy and a better mood. Strength training has boosted my confidence to try new things and enjoy life more,’ he adds.
Once again, the evidence supports Rhinerson’s experience. Research has shown that lifting weights can reduce fatigue, boost energy levels and improve confidence. Feeling stronger also makes people more confident in their ability to move well, recover from slips and falls, and stay active as they get older.
4. It Helps Him Be a Better Grandfather
Perhaps most importantly, Rhinerson believes strength training allows him to show up as the best version of himself for his family.
‘I’m a better Grandpa,’ he says. ‘Strength training helps me keep up with my young grandkids.’
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