When we picture someone deadlifting 67.5 kilograms, which is more than their own body weight, we usually imagine professional athletes or dedicated gym-goers in their twenties. But meet Rosemina Hamzah, affectionately known online as Cik Rose. At 73 years old, this Singaporean grandmother is breaking every stereotype in the book.
Just a short while ago, Rosemina could not even walk or climb a flight of stairs without severe knee pain. Today, she is a first-place deadlift competition winner. Training alongside her personal trainer daughter Siti Maryam, she has set her sights on competing in HYROX next. Her story is not just viral inspiration, it is a powerful reminder of what the human body can achieve when guided by evidence-based movement, patience, and progressive challenge.
Why Lifting Weights Matters for Seniors
Weight lifting is not reserved only for the young and fit. It serves a functional purpose. Muscle strengthening exercises provides critical physical adaptations that directly counter age-related decline and help restore physical independence:
| Condition / Metric | Impact of Weightlifting | How It Helps |
|---|---|---|
| Sarcopenia | Reverses muscle wasting & builds functional strength | Stimulates muscle protein synthesis to preserve capacity needed for daily movement. |
| Osteoporosis | Stimulates bone tissue growth & slows mineral loss | Axial loading places gentle stress on bones, triggering osteoblasts to strengthen architecture. |
| Risk of Falls | Reduces fall frequency & fear of falling | Strengthens leg and core muscles while sharpening balance, coordination, and foot stability. |
| Joint Pain & Stiffness | Eases chronic pain & improves joint tolerance | Builds supporting musculature around joints while improving movement confidence. |
| Functional Mobility & ADLs | Restores independence & reduces PMD reliance | Builds capacity to climb stairs, carry groceries, stand from low chairs, and walk without aid. |
1. You Are Never Too Old to Start Exercising
One of the most persistent myths in healthcare is that once you cross a certain age, your physical peak is long behind you, and rest is your only remaining option. Rosemina’s journey challenges this narrative.
Whether you are 50, 60, or 80 (i.e., Pull Up Grandma), your neuromuscular system and soft tissues retain a remarkable capacity to adapt, rebuild, and grow stronger when given the right stimulus. Working with an evidence-based chiropractor in Singapore means focusing on capacity building rather than age-based limitations.
2. You Can (and Should) Exercise Even with Pain
When joints ache or chronic pain flares up, avoidant behaviours often take over. For years, Rosemina struggled with severe pain and fatigue that made basic walking agonising.
However, under appropriate guidance, movement is not the enemy, it is the solution. Structured exercise, when tailored to your current load tolerance, acts as a powerful therapeutic modality for chronic pain by building robust structural support and altering how your brain processes pain signals.
A Reality Check: Your Health, Your Journey
While Rosemina’s 67.5kg deadlift is extraordinary, nobody is saying you must lift as heavy as her or match what you see on social media.
Your recovery and strength goals are entirely your own. The primary point is that if you want to move better, exercise can be a safe, highly effective solution for chronic pain. Despite understandable fears and reservations, progressive loading remains one of the safest pathways back to an active life.
3. Lifting Weights Is Safe When Done Correctly
There is widespread fear that lifting weights will break older spines or damage vulnerable joints. But empirical research and real-world results show the opposite, as resistance training protects bodies against age-related frailty.
Lifting weights is safe as long as it is executed with proper form and appropriate load progression. Rosemina did not start with 67.5kg, she began with light dumbbells and bodyweight movements, progressively building tissue resilience over time.
4. Willingness, Patience, and Results Will Follow
Meaningful adaptation takes time. Rosemina’s transformation was built on consistency, patience, and a willingness to stay the course through gradual improvements.
Whether your personal goal is deadlifting a heavy barbell, climbing stairs effortlessly, or walking around your neighbourhood without relying on a personal mobility device (PMD), showing up consistently will yield measurable physical dividends.
Meeting You Where You Are: Clinical Supervision and Accessibility
While exercise is exceptionally beneficial, professional supervision becomes vital when clinical risks are elevated. Managing conditions such as sarcopenia, osteoporosis, or severe joint degeneration requires a calibrated approach where movement is introduced safely and progressive overload is strictly monitored.
We meet every individual at their current physical health status. For clients who are not yet ready for higher exertional resistance training, we offer clinical pilates as a gentle, targeted starting point to build foundational motor control and tissue resilience.
Accessibility should never be a barrier to starting your health journey. Our chiropractic studio in Chinatown is fully equipped with lift access, ensuring a comfortable, step-free entry for older adults and individuals navigating mobility challenges.
Key Takeaways
Keep these core principles in mind for your physical recovery journey:
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1
Age Is No Barrier: Your neuromuscular system retains strength adaptations regardless of age, so starting late still delivers profound physical benefits.
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2
Safe, Progressive Loading: Lifting weights is safe and protective for joint and bone health when practised with proper mechanics and progressive control under appropriate clinical supervision.
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Tailored to Your Level: You do not need to lift heavy right away, as modalities like clinical pilates allow us to meet you at your current physical status in an accessible environment with direct lift access.
