This video details Clare Johnston's low-maintenance exercise routine focused on strength, bone health, and vitality at age 52. She shares her journey from someone who considered herself "allergic to exercise" to a committed weightlifter, highlighting the positive impact on her life. The video also includes a discussion of her current routine and future goals.
Clare's twice-weekly strength training sessions include weighted squats (currently using a top weight of approximately 41 kilos/90 lbs), bench press (top weight of 36 kilos/80 lbs), and deadlifts (top weight of 52 kilos/114 lbs). She warms up with lighter weights for each exercise before reaching her top weight. On Thursdays, she substitutes the bench press with a rack press (currently lifting around 26 kilos/57 lbs) performing five sets of three reps.
Clare initially started going to the gym due to persistent lower back weakness from years of sitting at a computer. A knee injury that occurred while brisk walking further emphasized the need for strengthening exercises. At the gym, she did lateral pulldowns, seated leg presses, curls, used the assisted chin-up machine, and did some cross-training.
Clare's exercise routine has significantly improved many aspects of her daily life. She is now able to perform tasks like lifting the vacuum cleaner, carrying shopping bags, and climbing stairs with ease. She can also easily crouch and stand without assistance, experiencing improved overall function and feeling stronger.
Clare plans to incorporate interval training, possibly involving short bursts of intense exercise on a cross-trainer interspersed with rest periods, a few times a week. She also wants to increase the amount of cardio in her routine.
