Marlene Flowers, a 68-year-old social media influencer boasting millions of followers, is challenging conventional views on strength training and aging. She exemplifies the benefits of strength training for older adults, gaining recognition for showcasing her impressive biceps in her social media posts. In a recent interview with Washingtonpost.com on March 20, she revealed her fitness strategies.

Known as 'Granny Guns' on Instagram and various other platforms, Marlene defies the typical image of a grandmother. She frequents the gym nearly every day, despite managing arthritis in her knees, injuries to her bicep and shoulder, and some bone deterioration in her left foot.

Additionally, she allocates an entire workout session specifically for her triceps and biceps. Marlene follows a structured routine, targeting different muscle groups on separate days to ensure adequate recovery for her body. She typically performs four sets of eight to twelve repetitions for each exercise, allowing 60 to 90 seconds of rest between sets.

Here’s how Granny Guns maintains her sculpted arms:

⦿ Triceps:

Bar cable triceps extension

Face the machine, lean forward slightly — back straight — and hold the cable at chest height. Press toward the floor. Slowly return.

Dumbbell skull crusher

Lie on a flat bench. Hold two dumbbells above your head with your arms extended. Bend at the elbow to slowly lower the weights. Lift to return.

Triceps pushdown

Press your back against the pad. Push down and forward on handles. Slowly return by bending your elbows. Don’t shrug your shoulders.

Overhead rope triceps extension

Position the cable above your head. Face away from the machine. Step forward and pull the rope in front of you. Only move your arms. Extend both. Slowly return.

⦿ Biceps:

Dumbbell curls

Stand straight. Hold dumbbells in both hands with palms up. Slowly lower, then lift weights. Focus on squeezing your biceps. Don’t swing your body.

Standing bar cable curls

Stand straight. Face the machine. Anchor the cable near the floor. Lift the bar. Slowly return.

Rope curls

Stand straight. Face the machine. Anchor the cable near the floor. Hold the rope at either end. Pull up. Slowly return.

Preacher curls

Sit and lean forward. Make sure your arms are flat on the pad. Grip the handles with palms up. Slowly lift up, then return.

More about her fitness journey

Marlene embarked on her fitness journey at the age of 58, feeling physically weak and experiencing knee pain. She began strength training and attributes her remarkable transformation to her son, who took on the role of her trainer, as well as her newfound enthusiasm for fitness, which she shares on social media. Her Instagram bio succinctly states: ‘Your bodybuilding granny.’

In a recent interview, Marlene expressed, “Initially, it took me some time to leave the house. Now, it’s quite the opposite; you can hardly keep me away from the gym. Remaining at home and being inactive leads to stiffness, which exacerbates the pain and worsens the situation. Embracing bodybuilding truly changed my life and boosted my self-esteem.”

It’s never too late to start bodybuilding

Marlene advises newcomers to identify an exercise they find enjoyable and to begin with the lightest weights, gradually increasing the load over time, as this is how she developed her strength. She emphasized that bodybuilding is a gradual process that does not yield immediate results.

Research indicates that weightlifting can assist individuals in preserving muscle mass and maintaining physical functionality as they age, potentially extending their health span—the duration during which a person remains in good health. A study published in 2023 in the International Journal of Sport Nutrition and Exercise Metabolism revealed that even individuals in their 80s and 90s, who had no prior experience with weight training, were able to increase their strength and muscle mass after participating in a lifting program three times a week for three months.

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