‘Here’s How I Combine Resistance Training and Calisthenics to Build Full-Body Strength at 47'

Women's Health may earn commission from the links on this page, but we only feature products we believe in. Why Trust Us?Lee Godfrey Photography5 min readIt’s hard to believe that my life ever existed without fitness—but I found it at the perfect time. After I gave birth to my third son at 35, I didn’t feel like myself. I was constantly exhausted, had little muscle, and was struggling with my weight. Plus, I was experiencing premature ovarian failure (my ovaries stopped working) and was going through early menopause. Because of that, I was at a higher risk of developing osteoporosis, or low bone density, according to my doctor. The thought of losing bone as well as strength and mobility as I aged scared me, so I started researching ways to combat it. One recommendation kept coming up: strength training.Since I’d never stepped foot in a gym before, I was pretty intimidated, so I took baby steps to get into a workout routine. First, I began walking for 40 minutes every day. Six months later, I started going to a group circuit class focused on high-intensity cardio once or twice a week, which helped me build more confidence. Later, about six months into this regimen, my sister-in-law invited me to a group personal training class. There, I learned how to do foundational lifts like overhead presses, squats, lunges, and deadlifts with dumbbells and barbells. By the end of the first class, I was hooked—I couldn’t believe how strong and powerful I felt. For the first time, I was genuinely excited about exercise.As I continued going to the group personal training class four days a week and walking, exercises that once felt daunting became staples in my routine. Before long, I no longer saw myself as someone who was intimidated by the gym—I was someone who belonged there. At the same time, I also dialed in on my nutrition, adopting the 80/20 method by eating nutritious, whole foods 80 percent of the time and being flexible the other 20 percent. Additionally, protein became a key focus for muscle growth and recovery, so I built meals around seafood, lean meats, and protein oats. I also ate more fruits and vegetables for fiber to stay satisfied. Creating a healthy lifestyle meant learning how to fuel my body with nutrients while still making room for fun fare like cake or cocktails.I stuck with the same group class for the next five years, but eventually, my gym transitioned into a CrossFit facility. I ended up giving it a shot and loving it: Through classes and one-on-one coaching, I learned gymnastics-based movements like handstands, ring exercises, pull-ups, and other calisthenics.Over the course of my fitness journey, I’ve built significant muscle, lost more than 50 pounds, and become the strongest version of myself inside and out. I even became a personal trainer so I could expand my fitness knowledge and teach other women the strength and confidence tools that changed my life.Now, at 47, my workouts are a combination of strength training and calisthenics to build coordination and stability.I fell in love with calisthenics and gymnastics-based skills because they require more than just strength; they challenge my coordination, balance, body awareness, and patience while giving me goals to work toward. So, they’re still the foundation of my current routine.I strength train three days a week, with each session centered around full-body compound lifts (exercises that work more than one muscle group at the same time) and bodyweight movements. My workouts include exercises like squats, pull-ups, handstands, triceps dips, and deadlifts to build strength and control.However, since I’m constantly working towards new skills, I mix up my program throughout the year. For example, when my goal was to do a pull-up, I prioritized back and upper-body strength with exercises like ring rows, scapular pull-ups, dead hangs, and band-assisted pull-ups. Right now, though, my focus is on mastering a press handstand, an advanced gymnastics skill where you bend over to put your hands on the ground, then lift your legs straight into a handstand without kicking off the floor. So, I spend more time working on overhead pressing strength, core stability, shoulder mobility, and handstand progressions.Build muscle and lose fat with our WH+ body recomp planI’ve never been a fan of traditional cardio, but I still incorporate walks into my week. I also stretch and do mobility work daily to improve my flexibility and maintain a healthy range of motion.The Products I Can’t Train WithoutZ Athletic Block ChalkChalk is my best friend in the gym. It absorbs sweat and makes it easier to grip bars when I’m doing moves like pull-ups, muscle-ups, and hanging knee raises.Apple AirPods 4Now 23% OffGood music is non-negotiable for my workouts, so I always have my AirPods with me.These three factors are key to my strength transformation success:1. I commit to one goal at a time.When I first started my fitness journey, I didn’t try to overhaul my entire lifestyle overnight. In order to create lasting change, I focused on a small, singular goal that contributed toward a bigger one: Walking became my foundation, which led to strength training, eating healthier, and eventually becoming a personal trainer.That same mindset applies to my training today. Whether I’m working toward a new strength milestone, improving a gymnastics skill, or helping my clients reach their goals, I focus on the next step in front of me. Breaking big goals into smaller, achievable commitments has allowed me to stay consistent, build confidence, and continue making progress over time. 2. I stay consistent with workouts, even when I feel unmotivated.Balancing my own training, coaching my clients, and being a mom isn’t easy. But I’ve learned that showing up matters, even on the days when I don’t feel like it. There are times when I’m tired, overwhelmed, or tempted to skip a workout, but I remind myself that motivation isn’t always reliable. What keeps me moving forward is the discipline I’ve built and the commitment I’ve made to my goals.Some days that means training hard and pushing my limits. Other days, it means slowing down, focusing on technique, and working through the basics. Both days count and help me improve. Motivation comes and goes, but the strength, discipline, and confidence I’ve built through training is what continues to carry me forward.3. I find ways to keep fitness fun.I’ve learned that finding a workout routine I love comes from staying open-minded and exploring different styles of training to find what truly intrigues me. When I first started my strength journey, I tried everything from circuit classes and traditional weight training to CrossFit and eventually calisthenics. Each experience taught me about my body, my strengths, and the types of movement that keep me excited to show up day after day.Today, my training continues to evolve because I love learning new skills and finding fun ways to challenge myself and keep workouts fresh. After all, the secret to fitness success isn’t finding the “perfect” workout—it’s finding something you love enough to keep showing up for.Find the Perfect Women’s Health Training Program for YouJustin SteeleRona Ahdout//Hearst OwnedAndi Breitowich is a freelance writer who covers health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in Women's Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men's Health, and elsewhere. As a former collegiate pole vaulter, she loves all things fitness and has yet to meet a group workout class she doesn't like.