Consistent strength training following a few basic principles can help you build muscle and stay fit, regardless of age.
When most people think of bodybuilding, they imagine young athletes in their 20s and 30s. But Patricia Greaves, founder of StrongHer Personal Training, is proving otherwise. At age 51, this dedicated fitness enthusiast earned her Pro Card in bodybuilding – a significant milestone requiring years of consistent training and dedication.
From Teacher to Bodybuilding Pro
Greaves, a Certified Personal Trainer (CPT) and 2022 WH Strength in Diversity trainer, brings a unique perspective to fitness. With over 27 years as a teacher, she understands the value of discipline and consistency – qualities that have served her well in her fitness journey.
“It’s empowering to think of myself as the nerdy girl with the coke-bottle glasses I once was, and then see myself on stage in a tiny bikini, proudly flexing my muscles,” Greaves shared.
Her passion for fitness began in high school when a cousin introduced her to weight training. “I felt at home in the gym, weight training with the guys,” she recalled. This early love for strength training continued through her marriage and motherhood, evolving into a serious commitment as she entered her 30s.
Perimenopause and Fitness
After her third pregnancy at age 36, Greaves began experiencing symptoms of early perimenopause, including anxiety, hot flashes, panic attacks, and heart palpitations. Concerned about these symptoms, she initially sought fitness as a way to regain her sense of self.
“I began experiencing intense anxiety, which I later learned was a symptom of early perimenopause,” she explained. “Even though I was still in my 30s, I suffered from terrible hot flashes, panic attacks, and heart palpitations.”
For many women navigating perimenopause, physical changes can be particularly challenging. Greaves discovered that consistent strength training provided not just physical benefits but also emotional stability.
The Bodybuilding Pro Card Journey
Encouraged by a local trainer, Greaves registered for her first bodybuilding competition in 2010 at age 34 – placing third against competitors half her age. This began a seven-year journey culminating in earning her Pro Card in 2018. “A bodybuilding pro card is a certification that allows athletes to compete in pro-level competitions for money and sponsorships,” Greaves noted.
Her husband supported her training with cardio and posing routines, while her three daughters cheered her on. “It’s empowering to think of myself as the nerdy girl with the coke-bottle glasses I once was, and then see myself on stage in a tiny bikini, proudly flexing my muscles,” she shared.
At 60, Greaves plans to compete again, demonstrating that fitness achievements are attainable at any age.
A Sustainable Fitness Approach
After earning her Pro Card, Greaves pivoted to helping other women, particularly those over 40. “While I loved bodybuilding, I felt I had accomplished what I set out to do by earning my Pro Card, so I decided to become a personal trainer,” she explained.
Her approach to fitness emphasizes consistency over intensity. “My mantra for my clients is ‘we can do hard things,'” Greaves shared. “The key is making sustainable changes rather than drastic overhauls.”
The Simple Routine That Works
Greaves’ weekly routine exemplifies her philosophy of consistency:
- Three to four strength training sessions per week
- One Pilates class per week
- Two rest days
She splits her strength training into lower body and upper body/core days, focusing on about three to five different exercises per session. Her key insight: progressive overload is essential for continued muscle growth.
Weight Progression Technique
“Every woman can benefit from investing in at least three pairs of dumbbells—a set of light, medium, and heavy,” Greaves advises.
Her method:
1. Light set: Choose something that feels challenging by rep 10
2. Medium set: Choose something that feels challenging by rep eight
3. Heavy set: Choose something you can work toward, which can feel challenging by reps four to six
This progressive approach prevents plateaus by increasing the stimulus for muscles to grow.
Sample Weekly Schedule
- Monday: Lower body
- Tuesday: Rest day
- Wednesday: Upper body
- Thursday: Pilates class
- Friday: Rest day
- Saturday: Lower body (or a full-body session)
- Sunday: 5k run (cardio)
Why This Matters
Patricia Greaves’ approach demonstrates that significant fitness results are achievable at any age. Her journey from perimenopausal symptoms to bodybuilding pro offers inspiration, while her sustainable routine provides practical guidance.
Her method—consistency, progressive overload, and a balanced approach—offers a blueprint for anyone seeking to build muscle and maintain fitness. “Getting back into the gym with more consistency started as a way to lose baby weight, but ended up positively impacting many aspects of my life,” Greaves reflected.
This isn’t about extreme measures; it’s about making strength training a sustainable part of your life, regardless of age or background
