Lifting Heavy & Staying Fit In Your 70’s | Dr. Sandra Scheinbaum

The Dr. Tyna Show Episode 180

Aging is often seen as an inevitable decline in physical and mental capabilities. 

But Sandra Scheinbaum, a 74-year-old health coach and fitness advocate, proves that this narrative doesn’t have to be true. Through consistent movement, strength training, and an unrelenting curiosity to push boundaries, Sandra demonstrates that aging can mean getting stronger, smarter, and healthier.

Here’s how she’s redefining aging — and how you can too.

Key Takeaways from Sandra’s Journey:

• Challenge Your Limits with Strength Training
• Prioritize Mental and Physical Flexibility
• Reject Negative Aging Narratives

Let’s dive into each of these lessons.

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Strength Training: The Key to Reclaiming Your Body

Sandra’s approach to fitness is rooted in heavy strength training — a practice she adopted seriously only in her 70s. For her, heavy weights are not about aesthetics; they’re about functionality, independence, and vitality.

Tips to Start Strength Training

• Start Small: Begin with bodyweight exercises like wall push-ups and air squats to build foundational strength.
• Focus on Progression: Incrementally increase your weight over time. For Sandra, heavy means reaching near failure in just a few reps.
• Target Key Muscle Groups: Prioritize large muscle groups, like your legs and glutes, as they are critical for metabolic health and mobility.
• Track Your Gains: Measure progress in terms of strength, not just aesthetics. Sandra proudly boasts a 480-pound leg press and continues to push herself to new limits.

Why It Matters

Strength training combats sarcopenia (muscle loss), enhances bone density, and improves metabolic health. Sandra emphasized that building muscle in your 70s is not only possible—it’s transformative.

Prioritize Movement Variety for Holistic Health

Sandra doesn’t just lift weights; she incorporates a diverse array of movement styles into her daily routine. From ballet to tap dancing, yoga, and walking, she believes that variety keeps her body and mind sharp.

Incorporating Movement into Your Life

• Find Joy in Movement: Whether it’s dancing to your favorite song or skipping down the hallway, movement should feel playful and rewarding.
• Practice Balance: Simple exercises like standing on one leg or doing calf raises can improve stability and reduce the risk of falls.
• Integrate Movement into Daily Life: Sandra uses “exercise snacks,” like doing air squats while waiting for her coffee or carrying heavy grocery bags as mini-workouts.
• Don’t Skip Cardio: Walking and short sprints are staples in Sandra’s routine, boosting cardiovascular health and creativity.

The Science Behind It

Research shows that activities requiring coordination, like dance, boost cognitive function by challenging your brain to learn and recall movement patterns. Sandra has even noticed improvements in her flexibility and balance through daily handstands and pirouettes—a practice she only perfected in her 70s.

Overcoming Negative Aging Narratives

A recurring theme in Sandra’s story is the rejection of societal beliefs that aging means inevitable decline. She shared stories of peers lamenting their limitations, juxtaposed with her determination to celebrate her abilities.

How to Shift Your Mindset

• Celebrate Strengths: Focus on what you can do. For Sandra, practicing gratitude for her strong legs or improving her pull-ups keeps her motivated.
• Challenge Fear-Based Advice: Avoid letting fear dictate your actions. Sandra ignores well-meaning warnings like “don’t hurt yourself” and instead ensures her form is correct and she has a spotter when lifting heavy.
• Set Goals: Whether it’s learning to do a pull-up or increasing your deadlift weight, having specific, achievable goals fuels progress.
• Embrace Your Potential: As Sandra notes, it’s never too late to start. Even at 74, she’s improving her muscle mass, something many believe isn’t possible at her age.

Mindset Matters

A positive outlook doesn’t just feel good—it impacts your health. Negative beliefs about aging can permeate on a cellular level, accelerating decline. Sandra’s story is a powerful reminder that we have agency in how we age.

The Role of Nutrition: Fueling Strength and Longevity

Sandra admits she once adhered to a vegan diet that left her nutrient-deficient. Now, she prioritizes protein, creatine, and amino acids to fuel her workouts and maintain her muscle mass.

Essential Nutrition Tips

• Eat Protein at Every Meal: Aim for a minimum of 30 grams per meal. Sandra starts her day with a protein-packed smoothie.
• Supplement Strategically: Incorporate whey protein, collagen, and creatine to support muscle repair and growth.
• Don’t Fear Red Meat: As Sandra discovered, quality animal protein is crucial for maintaining bone density and metabolic health.

Nutrition as Medicine

Proper nutrition fuels strength gains, reduces inflammation, and prevents cognitive decline. Women especially benefit from prioritizing protein to combat osteoporosis and sarcopenia.

Community and Curiosity: Keys to Staying Engaged

Sandra highlighted the importance of finding joy and connection in fitness. Whether it’s a dance class, group training, or simply chatting with your trainer, community keeps the process engaging.

Finding Your Fitness Tribe

• Join Group Classes: Ballet and tap dancing provide Sandra with both physical benefits and social connection.
• Hire a Trainer: A good trainer can guide you through intimidating weightlifting exercises, ensuring safety and progress.
• Embrace Lifelong Learning: Sandra approaches every workout with curiosity, asking herself, “What else can I achieve?”

The Takeaway

Community and curiosity create a feedback loop of motivation and progress. By surrounding yourself with like-minded individuals and staying open to new challenges, fitness becomes a lifelong pursuit.

Practical Strategies to Get Started Today

For those who feel overwhelmed or unsure where to start, Sandra offers simple, actionable steps:

• Stand More: Invest in a standing or treadmill desk to reduce sedentary time.
• Start Small: Begin with bodyweight exercises, like wall push-ups or air squats.
• Track Your Progress: Celebrate small wins, like holding a plank for an extra five seconds.
• Stay Consistent: Daily practice, even in small doses, leads to big results over time.

Aging with Strength and Grace

Sandra’s story is a testament to the power of resilience, curiosity, and discipline. At 74, she’s stronger and more vibrant than ever — a reminder that it’s never too late to transform your health.

Key Takeaways From This Episode:

• Strength training is essential for preserving muscle mass, independence, and vitality.
• Diverse movement practices keep your body and mind engaged.
• Reject societal narratives about aging and embrace your potential.

If you’re ready to redefine aging and discover your own strength, start small, stay consistent, and remember: every step counts. For more inspiration, check out Sandra’s work in functional health coaching or join a local fitness class to begin your journey today.

Answering Your Top Questions: Lifting Heavy Weights For Longevity

How can I age more gracefully?

Embrace gratitude, stay active through exercise, maintain social connections, and focus on lifelong learning. A positive mindset and an active lifestyle can go a long way.

What are the most important things for staying healthy as I age?

Mental resilience, regular physical activity, and a balanced diet tailored to the changing needs of older adults.

How can I stay fit in my 70s?

Consistent exercise, a nutrient-dense diet, and mental wellness practices.

How have societal shifts shaped childhood health and development trends?

Changes in technology, nutrition, and education have greatly influenced childhood health outcomes and developmental patterns in a less-than-positive way.

Can strength training combat age-related frailty?

Yes, strength training boosts physical confidence, combats frailty, and also challenges the misconception that aging leads to physical decline.

What are the best ways to maintain fitness and energy as I age?

Regular physical activity, proper nutrition, consistent sleep, and staying mentally engaged are crucial for aging with vitality.

Do diet and education changes influence autism and ADD diagnoses?

It is possible that shifts in diet, environmental factors, and educational systems may contribute to the increase in autism and ADD diagnoses.

Can fitness routines reduce the risk of dementia?

Regular exercise improves brain health, enhances memory, and helps reduce dementia risk by promoting neuroplasticity.

How do I begin a fitness journey with strength training and proper nutrition?

Start with low-impact exercises, consult a health professional, focus on balanced meals, and gradually increase intensity.

Why is protein and movement crucial for managing chronic pain in older women?

Protein supports muscle repair, while movement boosts circulation, reduces stiffness, and helps alleviate chronic pain.

How can I transform my health?

By integrating physical, mental, and emotional well-being, you can foster better health outcomes.

Do I have to challenge myself physically for growth and vitality?

Physical challenges improve strength, resilience, and overall vitality, contributing to personal growth and a longer, healthier life.

What does a health coach do?

Health coaches offers personalized guidance, motivation, and accountability, empowering individuals to make sustainable health choices.

What are the benefits of setting fitness goals and pushing physical limits?

Setting goals boosts motivation, improves performance, and enhances self-confidence, fostering a sense of achievement.

Show Links: 

Ozempic Uncovered FREE 4-Part Video Series 

Ozempic Done Right University 

Metabolic Revamp Toolkit

FREE GUIDE: Assess Your Metabolic Health

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