How I Overcame Severe Arthritis to Leg Press 265lbs at 68—You Won't Believe My Secrets!

At 68, Roshni Devi Sangwan faced a daunting health challenge: a fall in her bathroom led to a diagnosis of a spinal injury and knee arthritis, requiring surgical intervention. "The doctor said the knee arthritis would only get worse with age," recounted her son, Ajay Sangwan, who also serves as her physical therapist. They initially tried physiotherapy, which provided temporary relief, but it was clear to Ajay that a more sustainable solution was needed.

In June 2023, Ajay suggested an unconventional approach for his mother: weightlifting. "Getting my mother to the gym wasn't part of some plan—it isn’t really common for older people," he admitted. Roshni, initially apprehensive, worried that the gym would be filled with younger individuals and questioned her ability to lift weights. However, she recognized the necessity of such an endeavor for her health and well-being. With Ajay's encouragement, she took the plunge, and he even left his job to dedicate himself to her recovery. "He gave me the confidence that I could do this. I've seen great results. Before, my back would hurt. Now, all the pain is gone," Roshni shared.

Fast forward to today, Roshni, now 70, is lifting an impressive 120 kg. Her training regimen is rigorous, focusing on functional strength training to maintain muscle mass, bone density, and mobility. "Her training consists of six days a week, with Sunday as a rest day," Ajay explained. Each session lasts about an hour, incorporating a dynamic warm-up, main lifts, and cool-down activities. Roshni primarily engages in heavy compound movements like deadlifting and leg pressing, performing 3 sets of 8-10 repetitions. She has progressed from lifting a mere 5 kg to deadlifting 65 kg in just over a year.

Additionally, Roshni incorporates daily cardio routines, including two-minute planks, battle ropes, hip thrusts, and heavy sled pushes. Other exercises like rowing drills, back squats, chest-supported rows, and incline dumbbell presses are also part of her diverse training plan. Guided movements from her physiotherapist are combined with isolation exercises to address muscular imbalances, improve control, and enhance joint stability. Roshni’s flexibility and knee mobility have significantly improved as a result of her consistent efforts.

Ajay emphasized that Roshni's routine is designed for long-term health, diverging from competition-focused programs that emphasize peak performance. "Her main goal is consistent, sustainable fitness," he noted. Roshni aspires to maintain her independence and strength as she ages, aiming to inspire other seniors to embrace weight training. "An impressive physique can be built at any stage," she asserted, demonstrating that age should not deter individuals from pursuing fitness goals.

Remarkably, her commitment to weightlifting has led to the cessation of her medical treatments. "My doctor told me I don't need medication anymore. I should just keep going to the gym," Roshni revealed. The journey she began at 68 has produced astonishing results in a short time. Her transition from light rehabilitation movements to structured weight training exemplifies the principle of progressive overload, which entails gradually increasing the weight and volume of her workouts. This approach has allowed her to achieve lifts that were once unimaginable.

Moreover, Roshni's unique style sets her apart; she performs her workouts while wearing a traditional salwar suit, showcasing her individuality at the gym. Initially reluctant to draw attention to herself, she now embraces her distinctiveness. "No one does that at this age," she remarked, underlining her journey not just as a fitness endeavor but as a statement of resilience against age-related norms.

Her nutritional habits also support her active lifestyle, as Roshni follows a simple, balanced, and mostly vegetarian diet focused on protein intake to aid muscle maintenance and recovery. A typical day includes a morning drink of oats, almonds, and raisins, followed by a lunch of rice, dahl, salad, and curd, with homemade vegetarian protein sources like moong dal chilla as an evening snack. Ajay underscores the importance of diet in her fitness journey, stating that maintaining a constant and consistent diet is key.

Recovery is another critical component of Roshni's regimen; she places significant value on rest and sleep. Her weekly rest day plays a vital role in her recovery process. As Roshni's story resonates, it highlights a broader message: age is not a barrier to achieving fitness goals, and with the right encouragement, support, and commitment, individuals can redefine the possibilities of longevity and health.