Jeffrey's story: from couch potato to the gym at 75 on a plant based diet
Jeffrey, a Mavy Wellness client, went from self-described couch potato to training at the gym four mornings a week at 75. He had eaten whole food plant based for over a decade but had never strength trained. With Mavy Wellness he started with dumbbells at home, joined a gym in January, and now leg presses close to 300 pounds.
Where he started: "I was the poster child of a 98 pound weakling. I never worked out." The gym felt intimidating, so he began at home.
What changed:
Home first. Dumbbells and bands until he felt ready for more.
Then the gym. He joined in January and stayed long after the New Year crowd left.
Consistency. His coach says he always shows up. Whatever is in his plan, he does or adjusts with her.
A full routine. Gym four days, home core work two days, yoga four days a week.
His goal. "I don't want to be old and frail. I can move with people who are half my age."
Life now: Asked when he was last this fit, Jeffrey said, "Never." He now calls himself a gym rat. Jeffrey shared his story on the Forever Fit Podcast, episode 449.
What the research says. In a classic 1990 JAMA study, nursing home residents with an average age of 90 nearly tripled their leg strength after eight weeks of strength training. [1] 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. [2]
"What sets Maxime apart is his deep understanding that real transformation isn't just about nutrition or workouts, it's about mindset, systems, and sustainability. Forever Fit is the book I wish many of my patients had on day one."
Laurie Marbas, MD, MBA, Double Board-Certified Physician, Founder of Habit Healers, on Forever Fit
If the gym feels intimidating at any age, book a call with our team at mavywellness.com.
Sources
Fiatarone MA et al. (1990). High-intensity strength training in nonagenarians: effects on skeletal muscle. JAMA 263(22):3029-3034. https://pubmed.ncbi.nlm.nih.gov/2342214/
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/
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.
