Patty's story: from losing strength at 68 to skiing again at 69
Patty, a Mavy Wellness client, started consistent strength training at 68 after noticing she was losing upper body strength, even though she walked, hiked and cycled most days. About a year later, at 69, she does four strength workouts a week, went skiing again for the first time since a serious ski injury, and raised her protein from 40 to 50 grams a day to 80 to 100.
Where she started: Patty struggled to lift her Christmas boxes and had tried strength training on her own before. "I just wasn't sure what I was supposed to be doing. So I would give up on it always."
What changed:
A clear plan with videos. A full body program from her coach, refreshed every few weeks.
Starting where she was. Lunges with no weights at first, now with 8 to 10 pound dumbbells.
Training for a goal. Extra leg work to get back on skis.
Protein. One week on the meal plan taught her how to add tofu, edamame, beans and pea protein.
Keeping one habit in busy seasons. During a chaotic December she kept her strength workouts.
Life now: She hiked and climbed stairs for two weeks in Croatia, moves 50 pound boxes, and is planning another Camino. She is about 12 pounds lighter and noticeably leaner. Patty shared her story on the Forever Fit Podcast, episode 446.
What the research says. In a 2017 New England Journal of Medicine trial of 160 adults over 65 who were losing weight, those who did resistance training kept more of their lean muscle than those who only did aerobic exercise. [1] An international expert group (PROT-AGE) recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, and at least 1.2 grams for those who exercise. [2]
"What I appreciate most about Maxime is his dedication to evidence-based science in nutrition and exercise. He puts people first and lets the data lead the way."
James F. Loomis, MD, MBA, Medical Director, Barnard Medical Center, on Forever Fit
If you're active but feel yourself getting weaker, book a call with our team at mavywellness.com.
Sources
Villareal DT et al. (2017). Aerobic or resistance exercise, or both, in dieting obese older adults. New England Journal of Medicine 376:1943-1955. https://pubmed.ncbi.nlm.nih.gov/28514618/
Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542-559. https://doi.org/10.1016/j.jamda.2013.05.021
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.
