72-year-old woman's gym journey inspires thousands

For seven years, 72-year-old Ma Thi Bac has diligently gone to the gym a few hundred meters from her home, lifting 10 kg weights, then filming and posting videos online, inspiring many.

Seven years ago, few would have imagined that Bac, a retired forestry teacher, would become a social media phenomenon with videos of her gym workouts in her seventies.

"I consider the gym not just a hobby in my old age, but also a way to improve my health," Bac said, her voice clear. "At this age, being healthy is a priceless gift."

Her fitness journey began in her youth, but it wasn't until retirement that she had the time to pursue this passion seriously. Unlike many of her peers who chose gentler activities, Bac gravitated towards resistance training with weights.

Ma Thi Bac. Photo: Provided by the subject

Ma Thi Bac. Photo: Provided by the subject

Starting modestly with 2 kg weights on each side, she gradually increased the weight to 10 kg for chest presses and 2.5 kg for shoulder presses. Three one-hour sessions per week – a schedule created with the help of ChatGPT, a tool she learned to use to optimize her training.

"ChatGPT not only schedules my workouts, but also suggests compound exercises," she explained about this modern method. Occasionally, she asks the AI to create new exercises for her shoulders, upper body, and glutes to avoid boredom. According to research from the US Centers for Disease Control and Prevention (CDC), older adults can significantly benefit from regular physical activity, even those with conditions like arthritis, heart disease, or high blood pressure.

Bac understands the biological reality that as we age, age-related muscle loss makes the body tire easily and struggle with lifting objects. This muscle decline is a natural process that can lead to muscle weakness, increasing the risk of falls and loss of balance.

In her early days at the gym, curious eyes followed her. "Many people thought I was just there to make funny videos," she recalled. "But when they saw me training regularly and lifting weights proficiently, their curiosity turned into admiration."

The elderly woman working out at the gym. Video: Provided by the subject

The elderly woman working out at the gym. Video: Provided by the subject

The transformation wasn't limited to the gym. Bac also adjusted her diet to increase her protein intake, supporting muscle growth. Protein not only provides energy but also helps the body eliminate fat tissue and build new muscle tissue sustainably and safely.

After a year of dedicated training, noticeable changes appeared. She felt healthier, happier, more confident, had a better appetite, and gained significant weight. Her children and grandchildren, witnessing this positive change, enthusiastically supported her.

Not stopping at training, she learned to use a smartphone, edit videos, and add music to share her journey on TikTok. Her personal channel now attracts a large following with many comments of praise and encouragement.

According to experts, although after the age of 60, bones and joints are no longer strong, physical strength declines, and the ability to recover slows down significantly, this doesn't mean older adults should stop physical activity. Scientific research shows that regular exercise has a positive impact on both physical and mental health, enhancing alertness, slowing down the aging process, and keeping the musculoskeletal system healthy. Daily exercise also helps reduce osteoarthritis pain, prevent chronic diseases, boost the immune system, and improve mood.

Every morning, when Bac rides her motorbike to the gym, it has become a source of inspiration for many. At an age when many choose comfort, she chooses to challenge herself, proving that age is just a number.

"The gym gives my life meaning," she confided. And with each lift, she not only trains her muscles but also sends the message that "it's never too late to start."