My strength journey

When Instagram reels and Facebook feeds started showing me the dangers of sarcopenia or loss of muscle as we age, I started to look for a gym and a trainor to help me address these challenges of aging. About April last year I found a gym within walking distance from my home, and I took the challenge to improve balance and gain some strength. After all, since I do travel often, I needed to prepare for carrying luggage down the airline staircase (which my favorite airline does often) or putting my carry-on bag in the overhead compartment of any aircraft.

That was what I trained for: strength, mobility and balance. My initial gym assessment showed I could not stand on one leg with my eyes closed. Problem identified: balance.

The next problem was walking while carrying two bags (one in each hand) and having a shoulder bag hang across my body. It was getting exhausting while walking from gate to gate at the Bangkok airport, for example. Problem identified: endurance.

I was lucky to have been assigned a coach who also came from UP Diliman (my alma mater) so we share a lot of State University life stories, even if he came 40 or so years after my graduation. We share many tales about campus life, course titles and best of all, he is now enrolled in a masteral course in Sports Science, which gives us a lot of topics to discuss between sets (you need to rest like a minute or two in between).

My coach Chet challenged me to slowly reach my potential. It was a good pace, starting with baby steps, until he started to increase the weights I carried, increased reps, sets and soon I could feel my strength as I would travel in between training sessions. I could carry bags, lift packages, move things around with more ease than before. I was actually enjoying this progress.

On the side, he asked me to see a physiotherapist or PT (also at the gym) to check on my creaky joints or aching muscles after a session. PT Micah fixed my shoulders, while teaching me how to prepare for a competition as she is a powerlifter herself. We would exchange stories about her strength journey while I told her of my progress in hopefully gaining more balance (our only target then).

As we assessed my weight gain or loss, my muscle gain and my fat conversion, a nutritionist (Nutri Ry) came to teach me food exchanges, knowing how avoiding carbs would make me lose the muscle that is so hard to gain. We would try different patterns of eating until I got to zero in on my formula for workouts, diets and what to avoid. I have been conscious of calories since I was 20 but there was something new to learn this time: protein and carbohydrate exchanges. Though it is easy to avoid fat, except the healthy kind like virgin coconut oil (VCO) and extra virgin olive oil (EVOO), it is more difficult to count protein and which is best for you. I also now know that even four eggs a day is safe to consume as it has the most complete amino acids. Each egg has a measly six grams of protein though. So to reach 80 grams a day is quite a challenge.

Coach Chet, check. PT Micah, check. Nutri Ry, check. Now, it is all up to me to follow their sound advice and do what needs to be done. In a few months, I was showing some success with my twice a week routine of gym, PT and nutrition coaching.

After nine months of regular gym sessions, I was the same weight but with now over 50 percent muscle and less fat. My clothes fit better, I feel good taking hikes around the farm and my blood test has never been this good. My heart rate has remained constant and if it should rise at a cardio session of rowing or ski erg, it would easily come back to normal. I sleep better and I have never felt stronger since after college.

One fine day, while on the leg press machine pushing 120 kilos, my coach said in his ever motivational tone: who would think you’re 70? Yes, the age I have not mentioned for many decades is finally public. He mentioned Masters 4 – in powerlifting lingo, it means 70 and over. This was January 2026, me barely 10 months in the gym and here is my coach asking if I want to give it a try. I just smiled and did a high five as we always do when I beat my own PR or personal record, in gym language.

I did not realize he was getting me ready for the most difficult, the most technical move of all time – the bench press. I went along and three weeks later he was the one who answered YES – we were signing up for the Bench Press Only competitions. I guess he had much faith in his student and his role as teacher was to guide me, both mentally and physically.

The day came last Feb. 15, anxious from a night of fragmented slumber, I headed to the venue with cheering squad in tow. This is my very first time to even see or watch a powerlifting competition and I was Athlete number 1!!!

Long story short, we made it – with me lifting 25 kilos, then 27.5 on the second round and almost made 28.5 but excited me hit the rack before the command was given; oops. There you have it – a national record in Masters 4, Bench Press competition. Now I only have to beat myself next time.

It really is never too late to do strength training and I am just so glad I made this decision to take up a new sport at this decade of life. Not tennis, not golf, but powerlifting.

You can do it too. Baby steps and soon, a step up to get that “heavy” trophy and a medal to boot!