Raj Grover, a 59-year-old human resources manager in Singapore, discovered an unlikely solution to his decade-long back pain: lifting weights. After years of unsuccessful treatments, Grover turned to strength training inspired by Starting Strength, a book by American coach Mark Rippetoe. Just six weeks into barbell training, his back pain vanished. Beyond pain relief, weightlifting also enhanced his overall health, improving his strength, posture, bone density, and fitness levels. Now, Grover trains three times a week and plays football to stay active, finding long-term benefits in his strength training journey.
Patricia Lynn Meyer, 69, began strength training after being diagnosed with osteoporosis, a condition marked by reduced bone density. Living in Singapore for over two decades, she sought to strengthen her bones and initially committed to a year of barbell training. Encouraged by her progress, Meyer continued training and even began competing in powerlifting. She achieved notable records, including setting a Singapore national record for her age group at the Singapore Powerlifting Open in 2021, lifting a remarkable 122.5 kg. Meyer now views strength training as essential to her well-being, and she experiences its positive effects every day.
Both Grover and Meyer train at Hygieia Strength and Conditioning, a gym in Singapore that specializes in helping older adults build strength to improve their quality of life. The gym’s owner, Shaun Pang, emphasizes that strength is vital for daily activities such as standing, sitting, and lifting. Pang explains that as people age, they naturally lose muscle and bone mass, which reduces physical strength and independence. Training with weights, he says, helps counter this decline, allowing people to maintain or even regain strength by putting their muscles and bones under controlled stress.
For older adults, powerlifting includes movements such as squats, bench presses, and deadlifts, which engage the whole body and mimic natural human movements. A recent University of Copenhagen study underscores the benefits of heavy-resistance training, showing that lifting weights at retirement age can preserve leg strength over the long term. In the study, retirees who lifted heavy weights three times a week maintained their leg strength over four years, while those who did moderate exercise or no additional training lost strength.
Pang advises those interested in strength training to start with manageable weights and gradually increase them. Consistency and patience are key. Grover echoes this advice, noting that powerlifting becomes challenging as weights increase but encourages sticking with it. For Grover and Meyer, the rewards have been life-changing, with both intending to continue strength training indefinitely.
“Strength is the most important thing,” Grover says. “I will do this forever.” Meyer agrees, “I experience the health benefits daily and I’m going to hold onto them as long as I can.”
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