A growing wave of female weightlifters in their 70s, 80s, and even 90s is upending stereotypes about aging, inspiring a global movement that places strength, independence, and resilience at the heart of older adulthood. With prominent figures sharing their journeys and research highlighting physical and mental benefits, this trend holds relevance for Thailand’s rapidly aging society and its evolving views on active longevity.
Internationally, older women who actively engage in weightlifting are challenging entrenched narratives about what it means to age. Social media has propelled stories such as that of a 79-year-old Canadian influencer, whose intense workouts and direct confrontations with ageism have earned her more than two million followers and magazine covers. She is not alone: women like the so-called “world’s oldest living female competitive bodybuilder,” aged 89, and others in their 80s and 90s, are openly documenting their weightlifting feats—deadlifting more than 100 kilograms, breaking world records, and coaching new generations. These women report feeling decades younger, relishing in the “joy and the way that you felt” upon gaining new strength, and often say they are capable of far more than society expects of them (The Guardian).
For Thai readers, these stories are more than overseas trends. Thailand’s demographic shift toward an “aging society”—with over 20% of Thais projected to be over 60 by 2035, according to the National Statistical Office—means every family will navigate aging differently (Thai NSO). Traditional beliefs may reinforce images of frailty and passivity in older women; however, global and local evidence now shows that regular resistance training can dramatically improve muscle mass, bone health, confidence, and independence at any age (WHO Guidelines). The Thai Ministry of Public Health has acknowledged sarcopenia (age-related muscle loss) and osteoporosis as rising health concerns, particularly because Thai women are at higher risk following menopause (Thai Health Promotion Foundation).
Expert perspectives back up these firsthand accounts. A physical therapist and academic from Northeastern University explains that negative messages about older women and exercise stem from longstanding social attitudes: “This is a generation that has been wired to think women should never be in the gym.” Overcoming such “brainwashing”—as one older lifter describes it—means realizing that muscle can be rebuilt, and that strength training delivers unique benefits for bone density, balance, and even cognitive health. One survey of Thai postmenopausal women found that only about 10% regularly performed any strength or resistance exercise, noting barriers such as fear of injury or looking “masculine.” Yet, studies published in international journals have confirmed that guided resistance training two to three times per week can improve strength, mobility, and quality of life, while also reducing the risk of falls and boosting confidence (PubMed study; Asia-Pacific Journal of Public Health).
Attitudes are shifting—if gradually. For the first time, the National Senior Games in the United States will include a powerlifting competition, with nearly half of participants in their 60s to 80s being women. One 82-year-old competitor describes how she was inspired simply by witnessing others lift: “I thought, ‘Well, I can do that.’” Participants speak of the empowerment found in meeting everyday tasks—carrying grandchildren or groceries—and the friendships forged in training communities. Locally, similar stories are emerging: in provinces with “elderly clubs,” women in their 60s and above have started to join group exercise sessions that include basic resistance training using elastic bands and water bottles (Thai PBS).
The psychological and social benefits are as important as the physical. Experts note that, after just a month of basic resistance training, older adults report being able to stand up unaided, climb stairs, and resume housework. A key goal is not just living longer but living better—preserving daily independence, confidence, and community participation. Nonetheless, practitioners emphasize that starting a new exercise regimen in older age should be guided by trained professionals or physiotherapists, as personal needs and health statuses vary. Most gyms and community centers are willing to help, and public hospitals in Thailand increasingly offer “fall prevention” clinics where strength training is part of the program (Siriraj Hospital).
Older lifters also face social resistance, with some reporting harsh criticism for their attire or online presence. “That’s not what old women are supposed to do. You’re sort of told, ‘Go quietly out the back door, will you?’” recounts one influencer. Overcoming social stigma is part of the journey—for both the participants and their families. With Thai cultural traditions centered on respect for elders, reframing “active aging” as a new form of filial piety may encourage greater support for grandparents’ involvement in fitness and community life.
The future looks promising. Medical researchers see resistance training as one of the most cost-effective, accessible forms of preventive medicine for older adults. Innovations include online video classes tailored for older women (with Thai-language options on YouTube and Thammasat University’s “elderly fitness” project), and government pilot programs in local health centers. The rise of older female lifters inspires younger generations to reconsider what aging can look like—in body, mind, and spirit.
For Thai readers, the most significant takeaway is the evidence-based reality: strength training works, no matter when you start. Building muscle is possible at any age, with easily visible improvements to daily life, reduced healthcare needs, and greater happiness. Elders interested in trying weightlifting or bodyweight training should consult healthcare providers, join sessions at community health centers, or start with simple at-home exercises using guidance from credible sources.
“All Thai families will experience aging,” reflects a representative from the Thai Society of Geriatric Medicine. “Let’s make it a chapter of possibility, not decline—stronger, together.”
For further information and safe training beginner guides, Thai readers can refer to resources from the Ministry of Public Health (Thai MOPH), community hospital physiotherapy programs, and credible fitness organizations.