Karen's story: building lean muscle and confidence at 67 on a plant based diet
Karen, a Mavy Wellness client and retired oceanographer, built visible lean muscle in her back, shoulders and arms at 67 and became strong enough to outgrow the heaviest leg machines at her gym. After years of training on her own and a lot of endurance cardio, a structured strength program helped her break through a plateau.
Where she started: Karen had lifted since her 30s and competed in a sprint triathlon in her 60s, but had stopped seeing results and was nervous about her lower back and shoulders.
What changed:
A structured program. Planned workouts with clear sets, reps and progression.
Proper deadlift technique. Learning to hip hinge, starting light.
Strengthening, not babying. Careful shoulder and back work that made both stronger.
Less cardio. Far fewer training hours than her triathlon years.
Grace for imperfect weeks. Getting back on track without starting over.
Life now: Karen hiked almost 17 miles with 3,700 feet of climbing and felt fine the next day. "It's never too late." She shared her story on the Forever Fit Podcast, episode 333.
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]
"Forever Fit is an inspiring, evidence-based guide to developing a strong body and sustainable lifestyle."
Brenda Davis, RD, Plant-Based Trailblazer, Bestselling Author, on Forever Fit
If you've been training for years without seeing changes, 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.
