A knee replacement. A shattered kneecap from a fall. A frozen shoulder. Eye surgery. And 83 vibrant years of life. So why did Lisbeth decide that this — of all years — was the time to start exercising?
Lisbeth powers through a set on the leg press machine, her physiotherapist Jørgen by her side.
They’ve been training together for 10 weeks with a clear goal: help Lisbeth walk more easily, navigate curbs with confidence, and rely less on assistive aids.
Their deal is simple — show up once a week, and when they train, they train properly.
The results speak for themselves: Lisbeth now presses 90 kilograms on the leg press.
Lisbeth had knee surgery 10 years ago. With careful rehab, she recovered well.But three years ago, while shopping, she tripped and fell — her hands full of bags, unable to catch herself. Her other knee, the “good” one, took the full impact and her kneecap shattered. After a long time in a cast, her mobility dropped drastically.
“I was offered surgery, but at my age, the rehab and home training that comes with it can be very demanding.”
When her knee finally healed, Lisbeth realized she had grown dependent on support for simple movements — climbing stairs, stepping off a curb. She wanted her independence back.
That’s when she teamed up with Jørgen to rebuild her strength and confidence.
“We need to practice what we want to get good at,” says Jørgen.
So her training includes practical movements like stepping up and down from boxes.
Jørgen grins as he asks if she remembers their first session.
“I’ve chosen to block it out,” Lisbeth laughs.
Back then, she could press only 50 kg and needed Jørgen’s arm for balance.
Now, she climbs two step boxes on her own.
“Lisbeth came to us this summer after a long period of inactivity,” Jørgen explains.
“She had pain in her knees, back, and shoulders, as well as balance problems and reduced walking ability — mostly from lower-body weakness and fear of movement.”
Lisbeth had tried home exercise plans before, but consistency was hard.
“So we agreed on one weekly session together,” Jørgen says. “The quality of that one session mattered more than quantity. I didn’t assign homework — but I did encourage her to visit TrenHer once a week on her own.”
“There’s strong evidence that strength training is effective even in very old age,” says Jørgen.
“Leg strength is directly linked to walking ability, balance, and being able to get up from a chair — all key for independence.”
Over the past several months, they’ve focused on three core areas:
“My next goal is to introduce interval training to boost Lisbeth’s cardiovascular health,” Jørgen says with a smile.
“The heart responds remarkably well — even late in life.”
He pauses, then laughs.
“But I might need to do a little convincing first.”
Lisbeth’s progress isn’t just inspiring; it mirrors what science now knows about healthy aging.
A landmark study led by Dr. Erin J. Howden (Circulation, 2018) followed adults for a year and found that moderate exercise alone did little to reverse the cardiac effects of a sedentary lifestyle. But when intensity increased, the heart responded. Elasticity improved. Oxygen uptake rose. In short — the heart got younger.
The same principle applies to strength training. Research shows that lifting heavy — engaging the large muscle groups — isn’t just about mobility or appearance. It’s about survival. People with greater muscular strength have up to a 30% lower risk of developing cancer, and the same applies to cardiovascular disease.
Intensity matters. Whether it’s your heart rate or the weight on the bar, pushing beyond comfort is what drives real change.
That’s why Myworkout 4x4 combines targeted high-intensity intervals and strength training — both proven to slow biological aging and extend healthy years of life. All it takes is 16 focused minutes, twice a week, with guidance rooted in three decades of science.
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