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Michelle

@grandmaliftsweights

3.8K

followers

1996

following

64, retired from finance, fitness junky, serial volunteer. Proving one post at a time, that we can age strongly! Tap ⬇️to read Women’s Health profile

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Thank you @andimora5 for taking the time and care to write about my fitness evolution and to @womenshealthmag for featuring the story.

See link to article in the online publication and PDF version in my bio. by @grandmaliftsweights

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8 months ago

🎶”I want more! Impossible to ignore!”🎶
To clarify, I want a better handstand, so like I did with deadlifts, I’m resetting and focusing on the basic elements.
With the help of an amazing program and input from handstand coach @kyleweiger I am starting with Shape and Movement. This video is “Shape.”
I have a lot of work today to get rid of the banana but this is so much fun!
I am not abandoning Ring Muscle Ups and still working on the fundamentals there too but I now understand the link between the two.

I LOVE weightlifting and am having so much fun dabbling in calisthenics. I accept and embrace the challenges, physical and mental that come with these sports where progress is anything but linear.

Find your fun, set goals, safely get after them!
#beyond60strong #strongisbeautiful #handstandprogress #handstandeveryday #grandmaliftsweights by @grandmaliftsweights

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6 months ago

Working to get this off the wall. This one definitely too “fruity!”
#beyond60strong #handstandprogress #handstandeveryday #handstandgoal #bananahandstand by @grandmaliftsweights

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6 months ago

🎶 “I was born for this! I love the challenge. No backing down!”🎶

63 is just a number!
So is 45lb (each hand) incline dumbbell presses for 5x3.

I didn’t need help with the press but at this weight I always want a spotter right there.

Thanks Anthony and the amazing team at @ryehealthandfitness for focusing on my ability, not my age and for always pushing me.

I LOVE this sport and the process. Find YOUR fun, set goals, & safely get after them!

#inclinepresses #beyond60strong #strongisbeautiful #strongwomenrock by @grandmaliftsweights

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7 months ago

“🎶Jump in the line!!!🎶”

63 is just a number and so is 4 ADVANCED moves that I added to my Part I & Part II jumping routines (the two immediately preceding reels) after a few months of feeling no pain.
I was shocked when ~4 years ago my DEXA scores reflected osteopenia. After all, I had been heavy weightlifting for ~20 years. My doctor told me to take calcium and keep lifting.

A few months ago, I learned there was much more I could be doing. I saw a post by @jocelyn_wittstein_md explaining and citing a study about improving bone density simply by doing drop to rebound jumps from 8” 3x a week (See my previous post “Part I.”)

After 2-3 months of performing the Part I & Part II jumps each 3x a week without joint or back pain I supplemented with the jumps in this video. It doesn’t take long and I’m hopeful for my scan at the end of this year.

I also started paying close attention to Ro @coffeebooksbarbells who has improved her bone density over 50%, not with medication, but with exercise, including jumping, and nutrition. Check her posts out - she is incredible!

Don’t wait for the diagnosis, “🎶Jump in the line!!🎶” NOW!

**I am not a doctor, and I don’t even play one on television, so of course consult with yours!** I do, however, know not to start with these moves if you are new to jumping.

#osteopenia #osteopeniaprevention #osteopeniareversal #strongbones #beyond60strong by @grandmaliftsweights

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7 months ago

“🎶Are you ready to jump? Get ready to jump! Don’t ever look back!🎶”

63 is just a number and so is 6 days a week of jumping for about 10 minutes.
I was shocked when ~4 years ago my DEXA scores reflected osteopenia. After all, I had been heavy weightlifting for ~20 years. My doctor told me to take calcium and keep lifting.

A few months ago, I learned there was much more I could be doing. I saw a post by @jocelyn_wittstein_md explaining and citing a study about improving bone density simply by doing drop to rebound jumps from 8” 3x a week (See my previous post “Part I.”)

After ~8 weeks of performing the Part I jumps 3x a week without joint or back pain I added the series in this video, which are more “pogo style” on another 3 days for a total of 6 days of jumping. I do 3 sets of 30 each. It doesn’t take long and I’m hopeful for my scan at the end of this year.

After another 4 weeks I supplemented the initial moves with some higher and single leg jumps which will be Part III.

I also started paying close attention to Ro @coffeebooksbarbells who has improved her bone density over 50%, not with medication, but with exercise, including jumping, and nutrition. Check her posts out - she is incredible!

Don’t wait for the diagnosis, “🎶Don’t ever look back. Get ready to jump!🎶” NOW!

**I am not a doctor, and I don’t even play one on television, so of course consult with yours!**

#osteopenia #osteopeniaprevention #osteopeniareversal #strongbones by @grandmaliftsweights

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7 months ago

“🎶You can jump right in! Let the music pull you in! You can jump right in! 🎶”

63 is just a number and so are the DEXA scores that reflect osteopenia, a diagnosis I received ~4 years ago despite heavy weightlifting for ~20 years. My doctor told me to take calcium and keep lifting.

A few months ago, I learned there was much more I could be doing. I saw @jocelyn_wittstein_md post explaining and citing a study about actually improving bone density by doing simple drop to rebound jumps from 8” 3x a week (1st exercise shown.)

After 4 weeks of performing these jumps without joint pain I added the other two jumps in the video to my 3x a week sequence.

After another 4 weeks, I added a completely different sequence of jumps which I now do on an alternate three days. I will post that sequence (Part II) shortly.

I also started paying close attention to Ro @coffeebooksbarbells who has improved her bone density over 50%, not with medication, but with exercise, including jumping, and nutrition. Check her posts out - she is incredible!

Don’t wait for the diagnosis, “🎶You can jump right in!🎶” NOW!

**I am not a doctor, and I don’t even play one on television, so of course consult with yours!**

#osteopenia #osteopeniaprevention #osteopeniareversal #strongbones by @grandmaliftsweights

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7 months ago

🎶”Bella, Bella Bella”🎶
(I couldn’t find a song with Bella Bar & Delts”)

63 is just a number.
So is 85lbs x5 front squats 2 sets

It’s been about 1.5 years since I did front squats. I was limited to 55 lbs because of my poor wrist mobility.

As I was doing 85lbs with no pain I remembered @carey_dambrosio_1958 encouraging me to do wrist stretches and he was spot on! For a few months, I’ve focused on wrist mobility as part of my RMU training.

So for me, 3 key takeaways for me:
- wrist mobility
- using the BELLA BAR (@roguefitness )which is narrower so hits my hand and delts differently
- using my DELTS to hold most of the weight (perfect cueing by Anthony at @ryehealthandfitness)

Thanks @y.kpr10 for reminding me how much fun these are!

I love this sport!!! Find YOUR fun, set goals, & safely get after them!

#frontsquats #fitafter60 #fightageism #agemazing #choosestrong by @grandmaliftsweights

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7 months ago

“🎶Been a long time yeah yeah!!!!!🎶” (since I posted!)

63 is just a number!
So is 115 lb x 3 bench press: 3 sets
This is the first set - 3 no help (just bar path). The last set I needed a bit of assist on the last two reps.
I started and ended with 20 reps, just the bar.
I’m pretty psyched since this was previously my one rep max.
My new goal is 2x my age so I better hurry since I’m turning 64 in April!

Thanks Anthony and the team @ryehealthandfitness for always pushing me and never considering my age to be limiting.

I love lifting. Find your fun, set goals and safely get after them! Join the #agestrongrevolution

#benchpress #beyond60strong #strongisbeautiful #goalchasing by @grandmaliftsweights

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8 months ago

“🎶Are you ready?🎶”
The real question: Am I ready? 🤔
The answer: Not yet!
For what?: A ring muscle up!

63 is just a number.
So are:
- 5 ring dips no band assist and
- 10 mos since my 1st RMU attempt
- 9 weeks Phase 1 @meghancallaway Muscle Up Program
- countless IG friends who provided inspiration and advice (check them out) @fernandez_calisthenics (the incredible coach who provided suggestions for strength building for handstands and these RMU), @kanti.chiba @markgarner64 @carey_dambrosio_1958 @fitnessnutlee @marklidster.fitnessgeezer @fred_ga52 @alex_berezovik @tolgarfit and so many others!

#agingstrongrevolution #ringmuscleup
#ringmuscleups #ringdips #muscleupprogress by @grandmaliftsweights

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9 months ago

“🎶Flying, Oh-oh, High, flying🎶”

63 is just a number
So is 27” box jump

Until about a month ago jumping for me was a hard “NO” and my lifelong mantra had been, “I can’t jump, don’t jump, am afraid to jump, won’t jump so don’t ask me to jump!”
After being intrigued by posts from @jocelyn_wittstein_md and @coffeebooksbarbells to do impact jumping to improve bone density and embraced it with a vengeance. Then watching @meghancallaway crush higher and higher jumps I changed my internal dialogue and thought, “Why not?!” Starting at 8”, 12”, 18” then 20”, 24” and then this 27” jump, clearly I have overcome my fear.

I have not posted in quite a while, but have continued to train and watch and be inspired by so many of you. In 2026, in addition to my usual, watch for continued jumps, ring muscle up training 💪🏻and new dance styles 💃🏻💃🏻. The takeaway I hope is to try new things and #dontletagebeyourcage thank you ( @agelessfitness.me ).

Most importantly, I hope you all fly into this new year with strength, both mental and physical and optimism. Thank you all for your continued kindness, inspiration and encouragement!

#agingstrongrevolution #boxjumps #boxjump #plyometricstraining by @grandmaliftsweights

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10 months ago

🎶”No limits, no ceiling, no crown. No pressure gonna hold me down”🎶

63 is just a number!
So is 10 pull ups (if you count the last few 🤔)

I haven’t been doing them consistently but the amazing @lucy_moloney has motivated me to get back to them. My goal is to be back to 10 chin over the bar. This will also help with my muscle up training.

Pull ups were my very first goal a really long time ago. I achieved my first one doing countless negatives and relentless back training and then eventually became obsessed with the Pavel Fighter Pull Up Program.

I LOVE this sport - lifting heavy, lifting lighter for volume, body weight, just lifting metal usually to heavy metal 🎶🤘

Find your fun, set goals, safely get after them and get moving and join the #agingstrongrevolution

#grandmaliftsweights #pullupsfirstlove #fighterpullupprogram #pullup #pullup_challenge #goalchasing #bodyweighttraining #ilovelifting #iloveliftingheavymetal #youdoyou #womenlift #60strong #50strong #goals #fitafter60 #dontgiveup #fightageism #fitafter50 #strongisbeautiful #ageisjustanumber #findyourfun #agemazing #beyond60strong #agestrong #strongnotskinny #chasingstrong #getmoving #getmovinghavefun by @grandmaliftsweights

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a year ago