Is It Ever Too Late to Start Exercising? 🤔

“If You’re Going to Do It — Do It Properly”

I watch in amazement as Lisbeth powers through a set on the leg press machine. At her side is Jørgen, her physiotherapist. The two have been training together for 10 weeks now. Their goal? To help Lisbeth walk more easily, navigate curbs confidently, and reduce her dependence on assistive aids.

Their agreement is simple: she shows up once a week, and when they train, they train properly. And it shows that Lisbeth is now pressing 90 kilograms in the leg press machine.

Regaining Everyday Function

Lisbeth had knee surgery 10 years ago. With solid follow-up and rehab, her knee recovered well. But three years ago, she had a fall while shopping. Her hands were full with bags, so she couldn’t break her fall — and her other knee, the one that hadn’t been operated on, took the full impact. Her kneecap shattered. She was put in a cast and spent a long period unable to move much.

“I was offered surgery, but at my age, the rehab and home training that comes with it can be very demanding.”
— Lisbeth, 83

Practicing Real-Life Movement

Once her knee healed, Lisbeth found herself relying on support to climb stairs or step off a curb. It had become a habit — one she was ready to break. That’s why she committed to working with Jørgen to train herself out of it.

“We need to practice what we want to get good at,” says Jørgen. So Lisbeth’s training includes practical movements like stepping up and down from boxes.

Jørgen asks if she remembers their first session. “I’ve chosen to block it out,” she laughs. Back then, she could push only 50 kg in the leg press and had to use Jørgen’s arm to help climb the steps. Now, she does two step boxes on her own.

From Limited Movement to Measurable Progress

“Lisbeth came to us this summer after a long period of reduced activity,” Jørgen explains. “She was dealing with pain in her knees, back, and shoulders, as well as reduced walking ability and balance issues. Much of it stemmed from weakness in the lower body and uncertainty around movement.”

Lisbeth had been given home exercise routines before, but she knew she wasn’t likely to follow through consistently on her own.

“So we quickly agreed that we’d train together once a week, and that the quality of that one session would be the priority,” Jørgen says.
“I didn’t assign homework — but I did suggest she try to visit TrenHer once a week on her own as well.”

It’s Never Too Late

“There’s strong evidence that strength training remains effective even in very old age,” says Jørgen. “Leg strength, in particular, is linked to walking ability, balance, and being able to get up from a chair — all essential for independence.”

Over the past several months, their focus has been on three things:

1. Maximum strength training: Lisbeth began in late summer with a 1-rep max (1RM) of 50 kg in the leg press. She now performs sets with 90 kg, training in 4x4 reps.
   
   
2. Balance training: Exercises that replicate real-life challenges, like stepping onto curbs or stairs.
   
   
3. Walking function and speed: Because walking ability is a vital measure of independence and overall health.
   
   

Looking Ahead: Boosting the Heart

“My next goal is to introduce higher-intensity and interval training to improve Lisbeth’s cardiovascular health,” Jørgen says with a smile. “We know the heart responds well to this kind of training — even late in life.”

He pauses. “But I may need to do a little convincing first.”

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