Why I’m Stronger at 53 Than I Was at 33 or 43

I’ve been strength training since I was 16 years old.

For my 16th birthday, I asked for a membership to Women's Workout World. That’s where it all started. Back then, I learned on the Nautilus circuit machines. Eventually I figured out dumbbells too—honestly, I don’t even know how because there was no internet back then.

Then I went to college and studied kinesiology. Like most of us did in the 90s, I learned the traditional bodybuilding split: chest and tris, back and bis, shoulders, legs. Three sets of fifteen. I was usually the only woman on the weight room floor, and I got strong. People always commented on my “guns.”

And before I go any further, there is absolutely nothing wrong with that style of training. It works, and I know plenty of people who still train that way.

But everything changed for me at 45 when I found StrongFirst.

That’s when I stopped just lifting weights and started learning how to create strength.

I learned three things that changed everything:

1. Body Tension
Strength isn’t just about moving weight. It’s about creating full-body tension before you move. Learning how to brace properly made me stronger instantly because I stopped leaking energy.

2. Connecting Lats to Abs to Glutes
This changed how I understand human movement. Your lats, core, and glutes are your powerhouse. When they work together, everything gets stronger—your press, your deadlift, your swing, even your posture.

3. The 3–5 Rep Range
I spent years living in the “3 sets of 15” world. But heavy, low-rep training taught me how to build real strength. Fewer reps, more intent, better recovery, bigger results.

Before StrongFirst, I was relatively strong.

Now, eight years later, I’m stronger than I’ve ever been. Leaner too. And honestly? Probably taller.

Not because I train harder.

Because I train smarter.

The biggest lesson I’ve learned after nearly four decades in the fitness industry?

Strength is a skill.

And when you train it like a skill, it keeps giving back.

At 53, I’m still improving. That’s the beauty of this work.

You don’t age out of strength.

You age into it.

Happy Training - Angela

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