Age does not dictate one’s capabilities; rather, it is one’s mindset that plays a crucial role. This was exemplified by certified fitness trainer Renu Sidhu, whose recent workout video featuring her granddaughter has gained significant attention on social media. In her Instagram post, she celebrated her 66th birthday with the caption, “Celebrating my 66th birthday working out with my granddaughter.”
In her post, she emphasized the importance of strength, stating, “Strong roots grow strong branches! I want my granddaughter to grow up seeing strength not as an option, but as a standard. That building muscle isn’t just about looking fit, but about creating a foundation of health that lasts a lifetime. I lift today so I can keep up with her tomorrow. Showing up for myself means I can show up for her too. I want a future with my granddaughter that is filled with ‘yes’, yes to running, yes to playing, and yes to keeping up with every single milestone of hers.”
DISCLAIMER: This article is based on information available from public sources and experts consulted. Always seek advice from a healthcare professional before beginning any exercise regimen.
In the viral video, Renu, who is in her sixties, performs various exercises such as squats, kettlebell lunges, and bench presses while holding her granddaughter. When asked by a follower about when she began her fitness journey, Renu shared, “Athlete from school time and started lifting weights at 54.”
Regarding her diet, she replied to another inquiry, stating, “I always aim for home-cooked meals with a balance of proteins, fats and complex carbs.”
Dr. Mrinal Prakash, an orthopaedic specialist focusing on joint replacement and sports injuries at KIMS Hospitals Thane, acknowledged Renu’s impressive strength, but he highlighted the importance of having developed the necessary strength and control over time. He noted, “Exercises like squats, Bulgarian split squats, and hip thrusts engage the hips, thighs, and core. Adding the weight of another person significantly increases the difficulty, so this is not a routine that all older adults should attempt without proper preparation.”
Managing an unstable and moving load requires the body to maintain balance, which elevates the demand on the muscles of the legs, hips, and core. Dr. Mrinal pointed out that age alone should not deter individuals from strength training. Instead, factors such as conditioning, balance, joint health, and movement control are vital. “An individual who has trained consistently may be able to perform advanced exercises, while a beginner might need to start with simpler alternatives. Exercises should always be tailored to match one’s individual capabilities,” he stated.
One of the most significant issues in fitness is the tendency to skip progressive training. “People often see the final exercise without understanding the years of training that led to it. Introducing a heavy or dynamic load abruptly can place excessive strain on the knees, hips, lower back, or ankles. There is also a heightened risk of losing balance when carrying another person,” Dr. Mrinal cautioned.
He advised starting with movements that have practical applications—such as sit-to-stand exercises, supported squats, step-ups, calf raises, and controlled hip-hinge movements. “Begin with body weight or light resistance and gradually increase the intensity. For those with significant joint pain, osteoporosis, prior orthopedic surgeries, or a history of falls, it is wise to have an assessment before starting any new program,” he recommended.
Functional fitness is marked by the ability to perform everyday tasks comfortably, such as squatting, climbing stairs, standing up from the floor, and carrying objects, including a child. “Renu’s workout serves as a reminder that strength training can remain an integral part of an active lifestyle well into later years,” concluded Dr. Mrinal.
DISCLAIMER: This article is based on information available from public sources and experts consulted. Always seek advice from a healthcare professional before beginning any exercise regimen.
