It’s Not Too Late: How My 79-Year-Old Mom is Building Back Her Strength

Training for the real prize: opening jars and living fully at 79

It all started with a jar of olives.

My mom, Martha—79 years young, sharp as ever—was in the kitchen trying to open a jar she’s opened a hundred times before. This time, it didn’t budge. She gave it another try, then handed it to me with a laugh and said, “I guess my muscles have retired.”

We both smiled. But later that day, I kept thinking about it.

My mom is proud of her independence. She still pays her bills by check, clips grocery coupons, and prefers to carry her own bag, thank you very much. But I had been noticing little things lately—struggling to lift a pot, needing more help in and out of the car, skipping her evening walks because her legs felt “a little off.” It’s not that she’s frail. But I could feel her confidence slipping.

Around that time, we also came up with a small but helpful solution: a jar opener set that makes it easier for her to open lids on her own without straining her hands. (We actually put together a version of it that’s now available in our Amazon store, in case it could help someone in your life, too.)

So I started reading everything I could about aging well—and that’s when I discovered Forever Strong by Dr. Gabrielle Lyon.

That book changed how I look at my mom’s health, and honestly, how I think about my own aging, too.

Why Muscle Matters More Than Ever

Before reading Forever Strong, I never really thought about muscle as a health priority for older adults. I figured my mom needed to stay active, sure—but muscle?

Turns out, yes—very much yes.

Dr. Lyon describes muscle as the organ of longevity. It’s not just about strength or appearance—it’s a powerful system in the body that affects everything from balance and blood sugar to metabolism, brain function, and immune health.

The real kicker? After age 60, most people start losing muscle twice as fast as they did before. And women, in particular, are more vulnerable to rapid loss.

But here’s the part that gave me so much hope: muscle can be rebuilt at any age. Even at 79. Even if you haven’t been to a gym in years. Even if your idea of a workout is getting up to turn off the TV.

How We’re Rebuilding Strength—One Bite at a Time

One of the first things I learned from Forever Strong is that protein is key—especially for women over 60.

My mom has always been a “tea and toast” type in the mornings. She’s not a big eater, and I realized she was probably getting half the protein she actually needed.

Dr. Lyon recommends aiming for at least 30 grams of protein at each meal for older adults. That’s more than most seniors eat, but it’s doable with a little planning—and it makes a world of difference.

🍽️ What’s Changed in Mom’s Meals:

• Breakfast: We upgraded her morning toast to include scrambled eggs and a side of Greek yogurt with honey.

• Lunch: Turkey or tuna sandwich with extra avocado, or lentil soup with a boiled egg on the side.

• Dinner: Baked chicken thighs, roasted sweet potatoes, and sautéed spinach with garlic.

• Snacks: Protein shakes, cottage cheese with fruit, string cheese, and roasted chickpeas.

She’s not “on a diet”—she’s just eating to feel strong again. And she loves when I meal prep for her. She calls it “room service.”

Making Movement Doable (and Even Fun)

My mom is not what you’d call a gym person. She’s not interested in dumbbells, and she’s definitely not doing burpees. But you don’t need a fancy fitness routine to build muscle—you just need consistency and movements that feel doable and safe.

These days, she’s walking more than ever. Nothing dramatic—just finding opportunities to move throughout the day. She’ll park the car a little farther from the store, do a few extra laps inside the house, or pace the hallway while waiting for her tea to steep. It’s subtle, but intentional.

And almost every day, she uses the chair exercise routine we originally created during her cancer recovery. It’s gentle but effective, and it’s become part of her daily rhythm. (If you think it might help your family too, you can find it in our Amazon store—it was the very first product we developed with her in mind.)

What matters isn’t the number of reps—it’s the habit. Every time she moves, her muscles respond. And every time she finishes her routine, I see a little more confidence in the way she stands up, walks, or lifts something.

She even jokes now, “I’m training for my 80th birthday runway walk!”

It actually took my dad a little longer to get on board with these changes—he was more of a “rest is best” type at first. But after seeing how much stronger and steadier my mom has become, he’s a total believer. Now he joins her on walks and even sneaks in a few squats himself (though he’ll never admit it out loud).

Mindset: The Strongest Muscle of All

When we first started this journey, the hardest part wasn’t the food or the exercise—it was the mindset.

My mom would say things like:

• “I’m too old to get strong.”

• “I don’t want to hurt myself.”

• “I’ll just slow down a little more.”

But slowly, as she started to feel stronger, her attitude shifted. Now she says things like:

• “I don’t want to rely on anyone unless I have to.”

• “I did my chair exercises today.”

• “Let’s go for a walk—I want to stretch my legs.”

Dr. Lyon talks about the emotional resilience that comes with rebuilding your body. It’s not just about feeling younger—it’s about feeling capable, grounded, and in control of your life again.

That’s the part I didn’t expect: seeing my mom feel like herself again.

Sleep, Rest, and Recharging the Right Way

Rest is part of the process, too. If you’re doing all the right things—eating well, moving often—but not sleeping, your muscles can’t rebuild properly.

My mom’s always had trouble winding down. So we’ve added:

• A nightly foot soak with lavender oil (she loves this)

• Chamomile tea about an hour before bed

• Gentle stretching or a short prayer before turning in

She’s sleeping better, and she wakes up with more energy—which means she’s more likely to keep up her routine. It’s all connected.

How I’ve Changed, Too

This journey has helped my mom—but it’s helped me, too.

I used to feel helpless watching her slow down. I wanted to fix everything, but I didn’t know how. Now I understand that small, steady changes matter. That just being present—cheering her on, walking beside her, prepping a few protein-packed meals—is often more powerful than any solution I could buy or suggest.

But something else happened along the way. As I helped my mom build strength, I started thinking more seriously about my own. I’ll be 46 next month, and like a lot of women my age, I’ve spent years focusing on everyone else—kids, work, caregiving. My own body was often last on the list.

So I decided to change that. I started doing Caroline Girvan’s online training programs—just 30 to 40 minutes in my living room, a few times a week—and I’m honestly shocked at how much stronger I feel. My energy is up, my posture is better, and I actually look forward to the workouts (well, most of them).

Now, I do wall push-ups and squats alongside my mom, and strength training in the evenings for myself. Because if she can build strength at 79, then I can absolutely invest in mine at 45.

We’re both in training for the future—just at different starting lines. And I have to say, it feels really good not to be doing it alone.

💡 Caregiver Corner: 3 Things That Made a Big Difference

If you’re supporting an aging parent like I am, here’s what helped most:

1. Do it together

Whether it’s walking, stretching, or meal prepping, being part of the process makes it less “medical” and more “meaningful.”

2. Focus on one small change at a time

Don’t try to overhaul everything. Add one new food. One exercise. One affirmation. Build from there.

3. Celebrate everything

Even five squats. Even choosing a protein-rich snack. Your parent might not say it, but they feel your encouragement deeply.

If you haven’t read Forever Strong yet, I can’t recommend it enough. It gave me the tools to support my mom in ways that really matter—and reminded me that aging isn’t a slow decline. It’s a new phase of strength training—for body, mind, and relationships.

💬 What’s one small change you’ve made to feel stronger or support someone you love?

I’d love to hear your story. Share it in the comments, or send this to someone who needs a little reminder: it’s not too late to feel strong again.