66 and strong: Grandmother’s workout with her granddaughter is a lesson in ageing strong

A grandmother's workout with her granddaughter has captured the attention of social media, showing that age is not an obstacle to strength and fitness. Certified trainer Renu Sidhu, 66, posted an Instagram video of herself doing squats, kettlebell lunges, and bench presses while holding her granddaughter. She emphasized that strong roots create strong branches, hoping her granddaughter will see strength as a standard to be upheld throughout life.

Dr. Mrinal Prakash, an orthopaedics specialist at KIMS Hospitals Thane, praised the display of strength displayed by the grandmother, but warned that the real strength comes from building it over time. Simple exercises such as squats, Bulgarian split squats, and hip thrusts are impressive, but they require a foundation of conditioning, balance, joint health, and the ability to control movement. Renu started lifting weights at 54 and follows a balanced diet of complex carbs, proteins, and fats.

While the video inspires older adults to engage in strength training, it is crucial to approach it with caution. Rushing into advanced exercises can lead to injuries such as knee, hip, lower back, or ankle problems. Moreover, the added weight and movement from having a partner in the exercise increases the risk of losing balance.

To safely begin strength training, older adults should start with functional movements like sit-to-stand exercises, supported squats, step-ups, calf raises, and controlled hip-hinge movements. Begin with bodyweight or light resistance, gradually increasing the challenge as one's strength improves. For those with significant joint pain, osteoporosis, a history of orthopaedic surgery, or a history of falls, seeking a medical assessment before starting any routine is advisable.