‘I'm 72 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By’
Experiencing an injury is devastating for anyone, but for 72-year-old professional bikini bodybuilder Renee Landers, getting injured was a blessing in disguise. It was an injury she experienced when she was 35 that led her to completely rethink her fitness routine, including a change she made when she was 58 that transformed her body.
Landers has always been active. In her 30s, her primary form of fitness was running. “I would run six miles every day religiously,” she says. She took a break from running when she was five months pregnant with her son and picked it back up again after he was born, when she was 35. But when she ran, she experienced excruciating lower back pain, which prompted her to see an orthopedic surgeon who performed a lower lumbar fusion.
“He told me I needed to stop running and I was devastated,” Landers tells Parade. Since she couldn’t go on her long runs anymore, she started doing aerobics classes instead, which remained her primary form of fitness until her late 50s. As she started approaching 60, Landers had put on 10 pounds that she just couldn’t lose. Believing that at least part of the struggle was menopause-related, Landers underwent hormone replacement therapy. Her doctor also recommended she start lifting weights and connected her to a personal trainer—who is still her trainer 14 years later.
Landers started weight training three days a week and when she was 69, she entered her first bodybuilding competition. She credits both proper nutrition and following a workout regime to transforming her body. Keep reading to see how she did it.
The Nutritional Plan a 72-Year-Old Bikini Bodybuilder Follows
Landers says that she’s a pescatarian, which means she eats fish but not other forms of meat. She also eats egg whites. She emphasizes that getting enough protein is crucial. “I started eating five protein-heavy meals a day,” she says. According to Cleveland Clinic, it’s recommended to consume between .8 and 1 gram of protein per kilogram of body weight each day. This means someone who is 170 pounds should get roughly 61.6 grams of protein a day.
While meat does have protein, Landers is living proof you don’t have to eat it to get enough of the nutrient. Besides fish and eggs, nuts, seeds, legumes, beans and soy are all non-meat sources of protein.
Initially, Landers changed her eating habits because she wanted to lose 10 pounds. That means maintaining a calorie deficit. “I used a calorie tracker app and set my goal to lose one pound. When I met that goal, I set it to lose another one pound. I kept doing that and after four-and-a-half months, I lost 10 pounds,” she says.
Related: The One Thing You Should Never, Ever Do if You're Over 60 and Want To Stay Healthy
Renee Landers’ Workout Routine
Want to work out like a professional bikini bodybuilder? Here is the exact workout routine Landers followed that transformed her body into a competition-ready shape.
Landers lifts weights five to six days a week but recommends starting with three if you are new to weight lifting. In addition to the below exercise moves, she also does 20 to 30 minutes of cardio each day, either walking or using the elliptical.
1. Bicep curls
1. Hold a dumbbell in each hand with your palms facing up. Landers uses 15-pound dumbbells, but recommends beginners use 8-pound dumbbells.
2. Bend your elbows to curl the weights up. Then, lower it back down to the starting position.
3. Do three rounds of eight to 12 reps, depending on your fitness level.
2. Lateral arm raises
1. Hold a dumbbell in each hand with your palms facing in. Stand with your feet shoulder-width apart.
2. Lift your arms so they are straight out on either side of you. Hold for one second before bringing them back to the starting position.
3. Do three rounds of eight to 12 reps.
Related: The One Food Dietitians Are Begging People Over 60 To Stop Eating ASAP
3. Shoulder press
1. Sit up straight on a workout bench with your feet on either side of the bench.
2. Hold a dumbbell in each hand. Bring your arms up to either side of you and bend your elbows at 90 degrees (“goal post” position).
3. Extend your arms straight up. Come back to the starting position.
4. Do three rounds of eight to 12 reps.
Related: 'I'm 71 and In the Best Shape of My Life—Here's the One Super-Simple Tip I Swear By'
4. Straight-arm pull-downs
1. This move is done using a cable stack machine. Grab the machine’s handle with a wide grip with your palms facing down. Your arms should be straight out in front of you, level with your shoulders.
2. Lean forward with a slight bend in the hips. Pull the bar down to your thighs, bending your elbows slightly as the bar comes close to your body.
3. Do three rounds of eight to 12 reps.
5. Seated back row
1. This move is done using a seated back row machine. Sit at the machine with one leg on either side of the bar. Grab the bar’s handles with an overhand grip.
2. Pull the bar toward you. Pause for one second before releasing the bar by extending your arms out straight.
3. Do three rounds of eight to 12 reps.
6. Roman chair crunch
1. This move is done using the Roman chair machine. Push your back into the back of the chair and grip the handles with each hand, with your forearms flat.
2. Pull your knees into your chest, engaging your abs.
3. Hold for as long as you can before releasing. Repeat two times.
7. Leg press
1. This move utilizes the seated leg press machine. Sit at the machine with your back flat and your feet flat on the footplates.
2. Bend your legs to 90 degrees. Push the platform away while keeping your feet flat on the footplates.
3. Pause for one second and then come back to the starting position.
4. Do three sets of eight to 12 reps.
8. Leg curl
1. This move utilizes the leg curl machine. Lie down on the machine, belly-down. Extend your legs straight behind you under the padded bar. Grip the handles with each hand, with your elbows bent at 90 degrees.
2. Bend your knees and pull your ankles toward your butt, getting as close as possible.
3. Hold for one second and then come back to the starting position.
4. Do three sets of eight to 12 reps.
9. Leg extension
1. This workout move is done using a lever machine. Sit at the machine with your feet under the padded bar.
2. Extend your legs out straight. Be sure not to arch your back while extending your legs.
3. Come back to the starting position. Do three sets of eight to 12 reps.
If you are just beginning your fitness journey, Landers recommends finding a fitness community to stay motivated, whether it’s in-person or virtual. “There are so many Facebook groups for women 65 and older who are into fitness. Follow people you admire on social media. Surround yourself with people who support your journey,” she says.
Landers didn’t start weight-lifting until she was almost 60 and she didn’t enter her first bikini bodybuilding competition until she was 68. At 72, she hasn’t slowed down a bit and is still competing. It’s never too late to prioritize your health!
Next up, see the workout a 61-year-old followed to transform her body in three months.
Sources
Renee Landers, professional bikini bodybuilder and YouTube fitness creator
How Much Protein Do You Need? And How To Get It. Cleveland Clinic.
