Heidi's story: from inconsistent workouts to never missing one at 64
Heidi, a Mavy Wellness client, completed every single strength workout for six months at 64 after years of inconsistent training. She lost about 8 pounds of fat toward a 10 pound goal, could finally do real push ups, and inspired her husband to train alongside her.
Where she started: Heidi had been vegan for eight and a half years and was certified in functional nutrition, but she only saw a trainer once a week and never saw her strength add up. She was also cautious about her back.
What changed:
Gradual progression. Light weights first, then small increases in weight or reps each week.
Daily accountability. Logging workouts, food and steps in the app, plus weekly check-ins.
Protein at every meal. A clear daily target instead of guessing.
Win the next meal. After a cruise, she went straight back to her routine.
A training partner. Her husband now does every workout with her.
Life now: "I definitely am stronger and feel stronger in my body. I can't imagine not doing this now." She and her husband take turns with their heaviest dumbbells. Heidi shared her story on the Forever Fit Podcast, episode 391.
What the research says. A 2011 meta-analysis of 49 studies of adults over 50 found that resistance training increased lean body mass, with bigger gains from higher training volume. [1] A 2018 review of 49 studies in the British Journal of Sports Medicine found that protein helps resistance training build muscle, with the benefit leveling off around 1.6 grams per kilogram of body weight a day. [2]
"Maxime has helped countless people embrace a plant-based lifestyle while building strength, stamina, and lasting health."
Rip Esselstyn, NYT Bestselling Author of Plant-Strong, on Forever Fit
If you know what to do but can't stay consistent, book a call with our team at mavywellness.com.
Sources
Peterson MD, Sen A, Gordon PM (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise 43(2):249-258. https://pubmed.ncbi.nlm.nih.gov/20543750/
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 26, 2026. Results vary from person to person. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
