80-year-old Singaporean woman masters pull-ups, weightlifting

Their goal in bringing their mother into the gym was not simply to help her live longer, but to ensure she remained healthy, mobile and independent as she aged. Tiat supported the plan from the beginning, although he said he never expected his mother would eventually be capable of pull-ups, much less weighted versions.

Research suggests significant strength gains remain possible even at advanced ages.

A 2023 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that older adults can continue building muscle and improving physical performance through long-term resistance training. Participants over 85 were able to achieve strength gains comparable to people aged 65 to 75.

Age-related muscle loss can increase the risk of falls, reduced mobility, cognitive decline and loss of independence. Regular resistance exercise, however, can help preserve or rebuild muscle and improve physical function.

Dr. Chia Jia Qian, a geriatrician at Singapore’s Tan Tock Seng Hospital, says many older people mistakenly believe strength training is intended only for younger or highly athletic individuals. “It is never too late to start strength training,” she said.

For beginners, Chia recommends starting with low-intensity exercises suited to the individual’s physical condition before gradually increasing resistance. Consistent training may also help reduce chronic joint pain and improve everyday mobility.

Lim’s newfound strength has since encouraged her to take on another challenge: competitive running.

She is preparing to compete at the World Masters Athletics Championships in South Korea later this month.

Yan, who regularly shares her mother’s fitness journey, says Lim approaches new challenges without many of the fears commonly associated with aging.

Her mother is not afraid of entering unfamiliar places such as gyms, learning new skills or being overly cautious about physical activity, she said.