‘I Started Consistently Lifting Weights at 90. Now, I’m Training for My First Hyrox Race—Here’s How’

When I was 83, I had a tough decision to make. My husband of 62 years had just died, and I needed to decide what to do with the rest of my life. I could give in to the enormous loss and let it swallow me, or I could move forward and take on some of his responsibilities. I chose the latter, and for the first time, I started mowing our lawn, hauling heavy bags of mulch around the yard, and taking care of the household chores.

I was always recreationally active and had walked a few miles a day for most of my life, so I was comfortable on my feet. But I hadn’t done any organized exercise consistently in decades, so taking on this kind of physical work at 83 was challenging. People told me I should hire someone so I wouldn’t get hurt, but the truth was, I enjoyed it. I felt strong and capable, and it was empowering to know that I could still take care of business. That sense of independence became a way of life for the next several years.

Then, shortly after my 90th birthday this past spring, my daughter-in-law, who is a serious athlete, saw me casually lift a 40-pound bag of mulch. She decided I was ready for something bigger: Hyrox, a fitness competition that combines running with functional workout stations like sled pushes, wall balls, and ski ergs. (She’s competed in numerous Hyrox races around the world.) I had never heard of Hyrox, but I’ve always been competitive, so I was immediately up for the challenge. We signed up for a race in Dallas this November, deciding to compete as a relay team, meaning we’d split the events and race together as a pair.

Within a few days of signing up, I was in the gym and ready to train. I’d done a little weightlifting here and there in my 30s and 40s, so I was generally familiar with the gym, but I knew I had a lot to learn. Luckily, I had the perfect teammate and coach, as my daughter-in-law programmed my workouts and began training with me three days a week.

At 90, I’m training for my first Hyrox competition with full-body strength training and plenty of cardio.

Each workout lasts about an hour to an hour and a half, and I always start with 15 minutes of walking on the treadmill to warm up. From there, we move through different exercise stations, focusing on the events I’ll encounter in the Hyrox relay: ski ergs, sled pushes, sled pulls, burpee broad jumps, rows, farmer’s carry, sandbag lunges, and wall balls. The number of reps and sets varies from workout to workout, but I typically train three or four exercises during each session.

I’ve already noticed a big difference from staying consistent: I’ve built visible full-body muscle, my everyday house chores have become even easier, and I have more energy throughout the day. Plus, it’s been really rewarding to see how much progress I’ve made in only a few months: Sled pushes and wall balls have become my favorite challenges, and when I started about four months ago, I could push a 60-lb sled. Since then, I’ve made a point of increasing the weight at least once a week, and I can now push 200 lbs, which I’m extremely proud of. I’ve come a long way with wall balls, too. At first, I couldn’t do a single rep because I struggled just to toss the ball above my head. Now, I can do 10 reps with a 10-lb ball.

However, burpee broad jumps are by far my most challenging event. I can do the burpee, but I hadn’t jumped in years, so getting comfortable with the movement has taken time. To build my confidence, I’ve been practicing small, controlled jumps and working on exercises like step-ups to strengthen my legs and build explosive power.

On top of that, I walk four to eight miles with short bursts of jogging three days a week. The days I’m not in the gym training with my daughter-in-law, I also do 15- to 20-minute upper-body strength sessions at home with 10-lb dumbbells for exercises like overhead presses and biceps curls. These shorter workouts help me build strength and stay familiar with Hyrox movement patterns without overtraining.

I don’t track macros or focus too much on nutrition, but I’ve definitely become more intentional about getting enough protein to build muscle and support recovery; chicken, fish, and protein shakes are my go-tos. I’ve also noticed that I have more energy when I prioritize fresh, whole foods like fruits, vegetables, nuts, and seeds. I’m not overly strict about what I eat (I still love and enjoy sweets!), but I’ve learned to choose foods that help me feel strong and energized.

3 Products I Can’t Train Without

These three factors are key to my strength transformation success at 90:

1. I rely more on determination than motivation.

I don’t always feel like working out, especially on the days when I’m tired or sore. But I don’t have to feel motivated to show up. Instead, I lean on my determination to get stronger by reminding myself that every workout is another opportunity to improve. Once I start moving, I almost always feel better, and by the end of a workout, I’m glad I did it. Motivation comes and goes, but determination is what keeps me showing up and striving to become better.

2. I find joy within my support system.

My family is a huge part of why I keep living life to the fullest. My daughter-in-law saw something in me that I didn’t see in myself and encouraged me to take on a challenge I never would have imagined at 90. Sharing this journey with her has become one of the most joyful parts of my life. My granddaughter has joined us for workouts too, making our time at the gym even more special.

Having both of them by my side keeps me motivated, but more than anything, they make the experience fun. We laugh, encourage each other, celebrate the small victories, and push one another when things get hard. Knowing they’re waiting for me at the gym is often all the motivation I need to keep showing up and giving it my all.

3. I don’t let age hold me back.

I’ve never been someone who sits on the sidelines and watches life happen around me, and turning 90 didn’t change that. If anything, it made me even more curious about what I could still accomplish. My body may have changed with age, but my mindset hasn’t. I’ve never believed getting older should mean putting limits on yourself. From pushing a 200-lb sled to tackling burpees and jumping again for the first time in years, I’m putting that belief into action.

If there’s one thing this experience has proved so far, it’s that you’re never too old to get stronger or discover what you’re capable of. Today, my sights are set on November, when I’ll step onto the Hyrox course and put all my hard work to the test. I’m excited, determined, and ready to see just how far I can go.