My mom and I recently had our first workout together in six years! Whenever I post pictures of her on social media, people always have questions about her fitness routine. So, I decided to bring her in for a short interview while we worked out.
How long have you been training, Mom? You clearly have an impressive physique.
“I’ve been active my whole life,” she replied. “In junior high and high school, I played on various sports teams. I started strength training when my son (that’s me!) was about 18 months old. My husband suggested I join him at the gym one night. I distinctly remember him saying, ‘Please come lift weights with me. If you don’t like it, I promise I’ll never ask you again.’ So, I agreed, and it obviously became a way of life.”
What did your training look like when you started, and what does it look like now?
“Initially, I focused on working opposing muscle groups – biceps and triceps, chest and back, etc. But I’ve shifted away from that approach. Now, I do full upper body workouts and full lower body workouts, typically two days for each, totaling four or five gym sessions per week.” Almost every day includes some form of activity, whether it’s biking, running, or hiking, especially during the summer.
“Before our workout today, I went for a 7-kilometer run,” she added. Cardio is a significant part of her routine. She enjoys it and doesn’t worry about losing muscle, a common concern among fitness enthusiasts.
Let’s talk about your diet. You maintain a very lean physique. Does your cardio play a role in that? What does a typical day of eating look like for you?
“Cardio definitely plays a role,” she explained. “My caloric intake isn’t super low. Right now, I’m a little heavier than I prefer, so I’m consuming around 1700-1900 calories per day. The cardio and strength training help me maintain my current fitness level. To lean out, I’ll reduce my calories, but rarely below 1400-1500 per day because of my high activity level. I plan to drop a few pounds over the next couple of months.”
What’s your typical body weight range?
“During the summer, when I’m leaner, I’m usually around 107-109 pounds. In the winter, my weight can go up to 112-113 pounds. I’m more comfortable at the lower weight, but I enjoy life too! I incorporate treats like cheesecake or chocolate occasionally. It’s about finding a sustainable lifestyle that allows you to enjoy life’s pleasures.”
What about your macros – protein, carbs, and fats?
“I generally focus on overall calories, but I’m more mindful of macros when I’m trying to lose weight. I aim for about 100 grams of protein per day, 20% fat, and the rest from carbohydrates. Because of my high cardio activity, I need the carbs for energy.”
Back to training. You mentioned an upper/lower split. How many exercises do you do per body part?
“It depends. Sometimes, I’ll do an 8-kilometer run on the treadmill at the gym, so I have more time for strength training on those days. I’ll do around four exercises per body part. For example, for biceps, I might do dumbbell curls, cable curls, preacher curls, and concentration curls. If I’m short on time, I’ll reduce it to three exercises.”
How many sets and reps do you do?
“I usually do two to four sets per exercise. For reps, I prefer 10-15, typically sticking to 12. I rarely do high-rep burnout sets – I get bored!”
You competed in powerlifting for a short time. Why did you decide to try it? Would you recommend it to others? What led you to stop?
“I was inspired by my son’s involvement in powerlifting,” she admitted. “It was a new challenge, and I was curious to see how far I could push myself competitively. I knew I was relatively strong for my weight. While I enjoyed the experience and the recognition, the heavier weights took a toll on my joints. It wasn’t worth the pain, so I returned to my regular routine.”
Have you ever considered competing in bodybuilding?
“I respect those who compete, but it’s not something I value. I prioritize being fit and healthy. I’ve never felt the desire or discipline to take it to that level.” She believes fitness goals should be personalized, not driven by external pressures.
What advice would you give to someone new to fitness who wants to make it a lifelong habit?
“Don’t try to do everything at once! Start with small steps and gradually build upon them. I’ve seen so many people burn out because they tried to change everything overnight. Consistency and persistence are key. Your fitness goals and priorities will also evolve over time. What I value now, at 50, is different from what I wanted when I started training at 27.”
One final question – are you natural?
“Definitely natural! I’ve never used anything like steroids or even creatine. The only supplement I take is whey protein. I focus on a healthy diet and get my vitamins from food.” My mom is a testament to the power of dedication and a balanced approach to fitness.
