My parents improved their health by learning to deadlift in their 80s

The story began when a video of 97-year-old Merce Hershey lifting 24kg (53lb) in a Cincinnati gym went viral. Viewers were amazed, but journalist Clare Johnston, 52, from Edinburgh, went further, contacting the personal trainer behind the video to learn more.

Clare, concerned about her own aging parents, found inspiration. Her mother, Rhoda, 82, was weak and in pain, struggling to walk, while her father, Michael, 81, had accepted his declining health. I already understood the importance of muscle, Clare explains. But trainer Chris Reis highlighted how gradual weight training could improve not only strength but also mobility and overall health.

Many of us assume we just grow frailer with age, Clare says. Chris completely changed that perception. I showed my parents the video, and we all wanted to give it a try.

Why I Introduced My Parents to Weight Training at 80

Rhoda, diagnosed with osteoporosis in her sixties, had followed physiotherapy exercises faithfully but still lost most of her back muscle. By January 2025, she could walk only 30 seconds unaided. Her balance was deteriorating, and I worried about falls, Clare recalls.

Michael also noticed a decline in strength. Simple tasks like walking uphill became strenuous. A hernia, linked to age-related muscle loss, reinforced the need for change. The idea of reversing health decline was very appealing, he says. Living longer in poor health isnt desirable.

In January, Clare set up a second-hand barbell rack in her garage and enlisted Chris to create a training plan for her parents. It focused on four key liftssquat, rack press, bench press, and deadliftcovering all major muscle groups. Progress started with small weekly increases and gradually became finer increments. Michael now deadlifts 93 kg (205 lbs), up from 40 kg (88 lbs), while Rhoda lifted 43 kg (95 lbs) from 12 kg (26 lbs).

Their routine is twice a week for about 90 minutes, with plenty of conversation and a focus on technique. Clare shares their progress on Instagram (@honestclare) and her YouTube channel, The Honest Channel.

The Life-Changing Effects of Weightlifting

Rhodas improvements have been dramatic. She recently walked six minutes without supporta remarkable change from January. I felt no pain, wasnt breathless, and could walk faster, she says. Everyday activities, like using stairs or opening jars, have become easier. Her mindset has transformed: I feel younger and capable. Age no longer defines me.

Michael has seen similar gains, moving with agility that surprises others. Tasks that were once challenging, such as opening a garden gate, are now manageable. I look forward to continuing my daily activities for many more years, he says.

Three Tips for Helping Elderly Parents Stay Fit

1. Show Real-Life Examples: Videos of peers achieving similar goals can motivate those who feel its too late to improve their fitness.
2. Find the Right Coach: Professional guidance, whether in person or online, ensures safety and proper technique. Clare found a coach through Starting Strength at 200 per month.
3. Provide Equipment: Home setups with barbells or local gyms are effective. Ensure parents are medically cleared and their form is correct to prevent injuries.

Clare emphasizes that consistent support, expert guidance, and gradual progress can allow elderly adults not only to maintain independence but to thrive physically and mentally well into their 80s and beyond.

Author: Sophia Brooks