I recently came across an incredible video shared by fitness creator @bdccarpenter on TikTok (source originally filmed by BBC News), and honestly… it stopped me in my tracks.
The video shows an elderly Indian woman — dressed not in gym leggings or sports gear, but in a salwar suit — calmly stepping up to a loaded trap bar. Not lightweight. Not symbolic. Not “just for show.”
We’re talking heavy plates — the kind most people in their 20s and 30s struggle to pull.
And she lifts it (over 100kg’s on that bar. I recon those plates are 10kg each and the bar is 30kg). Powerfully. Smoothly. She is truly someone who has rewritten every rule society ever tried to place on her.
Not only is this feat of strength impressive enough at 70 year olds, but she has trained hard for this after recovering from a fall which injured her spine after she was diagnosed with arthritis.
Take a look at her story here:
“Too old?” She started lifting at 68.
The woman in the video is Roshni Devi Sangwan — now widely recognised thanks to BBC News reporting — and she didn’t grow up an athlete. She wasn’t a powerlifter in her youth. She didn’t spend decades in the gym.
She began strength training in her late 60’s.
Let that sink in.
Most people reach 60 and feel like the fitness ship has sailed. By 70, many feel like their physical story is already written.
She decided to write a new chapter.
From lifting just 5kg’s…to over 100kg’s
Within a few years of picking up her first weight, starting out with lifting just 5kg’s, this remarkable grandmother wasn’t just “training” anymore…She was lifting weights at near world record achievements for her age category! To give you an idea of how impressive this is, the current world record holder is Toni Wolfe from Australia, who set an all-time world record deadlift of 145kg in the 70-74 age group female category (and Toni began her weight lifting journey when she was 30 years old).
When Ben Carpenter highlighted her story on his TikTok channel, he was absolutely spot on when he said…
“This is a way more powerful role model than most people realise.”
Because she’s not just lifting weights.
She’s lifting every limiting belief that people carry about age, fitness, and what’s possible.
What this teaches us about strength — the real kind
Here’s the part I want you to take away:
You don’t need to be perfect.
You don’t need to be young.
You don’t need the “perfect body.”
You don’t need to have started years ago.
You just need to start.
Strength doesn’t care about your birth date. Muscle responds to effort, not excuses. And resilience is something you build — one rep at a time — whether you’re 18, 38, or 68.
As a personal trainer working with amazing people here in St Albans every day, I can tell you this with absolute confidence:
Your body will always give you more than you think it can — if you give it the chance.
Why her story is so important for anyone training today
We often convince ourselves that fitness is linear — that if we didn’t start young, we’ve missed the opportunity. But stories like this prove the opposite. Fitness is not a timeline. It’s a choice.
This grandmother didn’t discover her strength. She built it. Slowly. Consistently. With courage that most people half her age never tap into.
And that’s exactly why this video is so powerful. It’s a reminder that:
Age is not a limitation — mindset is.
Strength can be built at any point in life.
Your best physical years might actually be ahead of you.
If she can break world records at an age when many people give up on their bodies… imagine what you can do with just 2–3 hours a week of structured training.
Final Thought: Let her be the reminder you needed today
Whenever you’re tempted to think you’ve “left it too late” or that you’re “too unfit to start,” think of her stepping up to that trap bar — calm, composed, focused — and lifting a weight that defies every expectation.
If she can do it, you can absolutely start.
As the old saying goes – 80% of success is just showing up.
And if you ever need guidance, structure, or someone in your corner…
That’s what StAPT is here for.
Not all belly fat is the same. The deeper visceral fat around your organs is influenced by hormones, sleep, nutrition, and stress — not just workouts. You can’t spot-reduce, but you can change overall fat balance with the right daily habits.
The winning formula (even without weights): create a sustainable calorie deficit, manage blood sugar and appetite, and move more through your day.
Remember, like I said in my previous article – “you can’t spot reduce belly fat!” You can’t choose exactly where your body loses fat. But here’s a reminder as to why it can sometimes feel like you’re losing fat specifically around your stomach.
Around 80–90% of body fat is stored just under the skin (subcutaneous fat).
The rest (10–20%) is stored deeper around your organs (visceral fat).
Where we hold more fat depends on things like stress, alcohol intake, poor sleep, genetics, hormones, and lifestyle.
Unfortunately, we can’t control where fat comes off. But when people lose weight, it often looks like belly fat is going first. Why? Two main reasons:
The midsection is large. Because it’s a big area, changes are more noticeable than in smaller areas like your arms.
Your mid section holds both visceral and subcutaneous fat. More capacity means more to lose — so reductions often show up there sooner.
So no, you can’t spot reduce fat. But yes, it can look and feel like belly fat is going before anywhere else.
Now let’s get to the core tips and advice for how to burn fat without lifting weights.
🥗 Prioritise Protein & a Moderate Calorie Target
Even without lifting, protein supports metabolism, preserves lean tissue, and improves satiety.
Include a protein source at every meal (Greek yogurt, eggs, tofu, chicken, lentils).
Aim for roughly 1.6–2.0 g of protein per kg body weight per day.
Load up on high-fibre veg to stay fuller for longer.
Why it works: Protein has a higher thermic effect — your body expends more energy digesting it compared with carbs or fat.1
🚶♀️ Boost Daily Movement (NEAT)
You don’t need formal workouts to burn more calories. NEAT (Non-Exercise Activity Thermogenesis) is the term given to activities that are unplanned and just part of our regular day to day lives such as walking, standing, perhaps doing a bit of gardening, cleaning and other chores, and all others movement outside of doing planned workouts.
It’s a fact that as we get older, we move a lot less and become more sedentary. So it’s this part of our day to day that we need tackle head on. Here’s a few ways you can increase your NEAT, and burn more calories.
Add 1,000 steps every few days until you reach 8–10k daily.
Stand or pace during calls
Take stairs when possible
Short errand? Walk or cycle instead of driving.
People who maintain fat loss long term are generally more active throughout the day — not just during “gym time.”2
🧘♀️ Bodyweight & Low-Impact Training (No Equipment)
You can strengthen and tighten your core without any weights. Try yoga, Pilates, calisthenics, or short circuits.
Sample 12–15 Minute Circuit
Plank — 3 × 30s
Glute Bridge — 3 × 15
Modified Push-Up — 3 × 8–12
Bodyweight Squat — 3 × 15
Mountain Climbers — 3 × 20 (total)
Repeat 2–3 times per week. Focus on quality reps and steady breathing.
🧘♀️ Bodyweight & Low-Impact Training (with Equipment)
A simple low impact cardio routine is a great way to burn fat. Just going for 30-45 minute daily walk is a great start. If you prefer to be indoors, then doing 30-45mins of cardio on your favourite cardio equipment, whether that be the rower, treadmill, exercise bike, or cross trainer, is also great.
You can also try out fun cardio based training methods such as the 12 3 30 training technique. It was created by social media influencer Lauren Giraldo and works like this:
Set your treadmill incline to 12%
Set your speed to 3mph
Walk for 30 minutes
And that’s all there is to it. An easy and effective daily routine that’ll improve your cardio health and help you burn more calories. Lauren Giraldo is based in the US, where treadmill speeds are set in miles. In the UK, treadmill speed is set in kmph, so you’ll need to set your speed to 4.8.
If you struggle for motivation, then also check out some of your local gym classes and bootcamps too, which are great options for those who prefer to be more social with their workouts, and many of these classes and bootcamps often don’t include lifting weights!
🌙 Sleep & Stress — The Hidden Belly-Fat Factors
Chronic stress and short sleep elevate cortisol, drive cravings, and encourage abdominal fat storage.
Aim for 7–9 hours of sleep nightly with a consistent schedule.
Wind-down routine: light stretching, breathing, reading, or relaxing activities like hot epsom salt baths.
Keep late-evening screen time and heavy meals to a minimum. In fact, try to avoid screen time at least an hour before bed.
Poor sleep (and increased stress) is associated with retaining higher amounts of visceral fat.3
💧 Hydration & Mindful Eating
Even mild dehydration can increase appetite and reduce energy. Drink a glass of water before meals and slow down your eating to notice hunger/fullness cues.
Drink regularly through the day; add a small pinch of salt to your drink if you’re doing long walks during hot weather (you lost sodium through sweat, which needs replenishing to help improve hydration)
Put cutlery down between bites as a tactic to help you eat slower; aim for 10–15 minutes per meal.
⚖️ Track Progress the Smart Way
Without weight training, the scale may move slowly — but your shape can change meaningfully.
Measure waist circumference weekly under the same conditions.
Take progress photos every 2–4 weeks.
Note clothing fit, energy, sleep, and digestion.
Most people see visible changes within a few months of consistent habits.
Ready for to start training 1:1 with a Personal Trainer?
At StAPT (St Albans Personal Training), we include tailored nutritional advice, daily movement improvement, and bodyweight/cardio programming to help you achieve your goals. Contact us using the form below and we’ll happily chat with you about your training goals, and book you in for that free trial!
Levine J.A. (2007). Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism. https://pubmed.ncbi.nlm.nih.gov/12468415/
If you’ve been thinking about joining a gym or starting your fitness journey here in St Albans, but feel overwhelmed or intimidated just thinking about it — I want you to know something important:
You are not alone. You are not behind. And you absolutely belong in the gym.
It might be hard to believe that now. Maybe you’ve said to yourself:
“I’m too unfit to start.” “Everyone will be watching me.” “I have no idea what I’m doing.”
I hear these words all the time — and not just from one or two people. These feelings are incredibly common, and you’re certainly not the only one thinking them.
Why These Feelings Are Normal
Most commercial gyms can feel like unfamiliar territory — full of machines, mirrors, and confident-looking people. But the truth is, every single person in there once had a first day. They once walked in feeling unsure and anxious, too.
Some still do.
Whether you’re in your 20s, 50s, or beyond — whether you’re looking to lose weight, gain strength, or simply feel better in your body — you have a place in the gym.
Here’s What You Won’t Hear Often Enough
You deserve to take up space in the gym.
You can feel strong, capable, and in control.
You don’t need to be “fit” before you join.
You are not too old, too unfit, or too late.
The gym is not just for athletes or influencers. It’s for you — wherever you’re starting from.
6 Small Steps to Help You Build Confidence at the Gym
You don’t need to jump into intense workouts straight away. Here are a few simple ways to ease yourself in and start feeling more comfortable:
✅ 1. Visit During Quieter Times
Most gyms in St Albans are less busy mid-morning or early afternoon. Going at these times can help you feel more at ease and give you time to explore.
✅ 2. Take a Look Around (No Workout Needed)
Start by just walking in. Observe the layout. Get familiar with the machines. You don’t even need to exercise — just make it your space too.
✅ 3. Try a Few Movements at Home First
Practicing squats, glute bridges, or push-ups at home can help build basic confidence and body awareness before you try anything in the gym.
✅ 4. Write Down a Simple Plan
Don’t try to “wing it.” Having a plan — even something as simple as 3 exercises and a 20-minute session — helps you stay focused and reduces anxiety.
✅ 5. Work on Your Inner Voice
Catch negative self-talk like, “I don’t belong here”, and gently replace it with, “Everyone starts somewhere — and I’m starting now.”
✅ 6. Celebrate Showing Up
Even walking through the door is a win. Every visit is a step forward, no matter what you do once you’re there.
When You’re Ready, You Won’t Have to Do It Alone
If you ever feel like you’d benefit from guidance — whether that’s help using equipment, structuring your workouts, or simply having someone encouraging by your side — that’s where Personal Training can help.
As a local Personal Trainer in St Albans, I work with complete beginners all the time. No judgment, no pressure — just support that meets you where you are.
But this isn’t about pushing you to sign up. First, it’s about reminding you:
✅ You can do this ✅ You do belong ✅ And you’re not too late to start
Final Thoughts
You don’t need to feel confident to begin — you build confidence by beginning.
And whether you want to lose weight, feel stronger, have more energy, or just feel proud of yourself again, the first step is always the hardest — but also the most powerful.
You’ve already taken that first step by reading this. Now take the next — in your own time, at your own pace.
If and when you’d like some help, I’m here for you in St Albans.
Need more guidance or want to ask a question privately? Feel free to contact myself via the form below. Once you send your message, I’ll email back quickly and we can schedule a chat to discuss how we can best help you achieve your health and fitness goals.
