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Grandma Bodybuilding

By Nipun Liyanage

Osteoporosis is a condition in which one’s bones lose their mass and density and become increasingly fragile. This condition accompanies old age but proceeds at a much faster rate in women, especially sedentary women following menopause. Researchers from Tufts University, Harvard Medical School and Pennsylvania State University conducted a year-long study of 39 postmenopausal women between 50 and 70 years old who were sedentary and estrogen-depleted. As reported in the Journal of the American Medical Association, 20 of the women engaged in high-intensity strength-training just two days a week using just five exercises. The remaining 19 subjects were untrained controls.

At the completion of the study, the strength-trained subjects were found to have increased mineral density of their bones whereas the density in the bones in the control group decreased. In addition and obviously, muscle mass, muscle strength and dynamic balance increased in the strength-trained women while decreasing in the controlled group.

The researchers concluded that “High-intensity strength-training is an effective and feasible means to preserve bone density while improving muscle mass, strength and balance in postmenopausal women.”

As far as I know, this is just one of the several hundreds of studies showing the wonderful benefits of high-intensity strength training or bodybuilding for women, older or otherwise. What this particular study doesn’t mention is that serious bodybuilding not only increases the bone density but bone mass itself. On the other hand, these are just a handful of benefits women can derive from bodybuilding, to say the least. Especially noteworthy is the benefit of “balance” which is simply a side benefit of strong muscles. This simply means you are less likely to fall in the first place, let alone fracture a bone as a result of bodybuilding. What more could anyone ask for?

No one should be surprised that these very old women in the study gained muscle and strength at this age for bodybuilding is such a miracle that can work wonders at any age if you are willing to work hard. I am sure, the subjects didn’t even a follow a bodybuilding diet but still managed to gain all those benefits simply through proper bodybuilding training. It should also be mentioned that there are studies where subjects took bodybuilding at the age of 90 and doubled their strength and greatly increased their muscle mass within just a year.

And please note that the study specifically mentions “High-Intensity” and don’t also forget the very advanced age of the women in study. How many women do you know in Sri Lanka, old or young, who are doing bodybuilding this way to derive these sorts of benefits?


If you think messing with 5 or 10 lb dumbbells or 10 or 20 lb machine weights will give you at least 5% of these benefits, go get your pathetic head (if one’s there at least) examined. High intensity simply means simple hardcore bodybuilding where you do balls-to-walls training. If you are not huffing and puffing, sweating gallons and not lifting till you are red in the face with the maximum weights you can handle, don’t even dream of these benefits. So all worthless women who go to “gym” and waste their and obviously others’ time playing around with fruity pebble weights day in and day out are simply kissing these magnificent benefits of real bodybuilding goodbye.

Same can be said for all the pitiful women who run for the hills when they hear the words “muscles”, “weights” and especially “bodybuilding”, not to mention all those cardio, despicable Zumba and aerobic morons. The same applies for all those worthless women seen, without fail, in every fitness centre in Sri Lanka who don’t even know the meaning of the word “Work”, let alone “Hard Work” but just go through the motions without putting in any effort (quite literally) whatsoever.

While the finger can also be pointed at the totally worthless fitness centres and trainers who don’t direct their clients towards bodybuilding, I firmly believe it’s still the fault of all the Sri Lankan women themselves who frequent these joints mindlessly. They are totally responsible for their stupidity for that’s what it is, simple and pure stupidity. Because they don’t have simple common sense or any kind of brain for that matter because if they did they wouldn’t be doing the type of BS seen in fitness centres in Sri Lanka even when weight training is blindly prescribed by the useless trainers. Whoever has said women are stupid, couldn’t be more right, at least when it comes to Sri Lankan women who go to fitness centres.

What’s so frustrating is that if they don’t want to enjoy these magnificent benefits of bodybuilding, they should simply stay at home or find another way to “keep fit” without making an utter fool and mockery of themselves by coming to fitness centres. They cannot also be forgiven for coming to these joints and annoying the living hell out of all those who need the right environment and facilities to train. They simply deprive others of the limited resources the world has to offer such as the limited facilities of an already poorly equipped fitness centre.


Finally it should also be stated that apart from downright stupidity, another reason which leads to this type of idiotic behaviour is that they have chosen a sport or form of fitness which doesn’t match their personality and/or tastes. So it is very important to choose a method which you like rather than simply joining a “gym” if you have no desire or liking towards weights or bodybuilding. One needs to find the right form of fitness if they want to be successful and not be a mockery.

Therefore, in that regard, those who choose Zumba or Aerobics are much better off no matter how stupid and useless they are rather than coming to a fitness centre and becoming annoying and disgusting clowns, to say the least. Simply put, don’t join a fitness centre if you have no liking towards weights or bodybuilding. This should obviously be considered before you join any type of fitness centre. This way, you will save a lot of your time, money and effort. Not to mention, you will be doing everyone a big favour.

This is not just for women and the same applies for “men”. So many males in the fitness centres are at the wrong place and are better off jogging, walking in a park or street or playing another form of sport such as badminton. Many males in Sri Lankan fitness centres don’t belong in there in any shape or form and are actually worse than most women when it comes to the totally absurd behaviour discussed.

Note: Some content of this article also appears under the following topics: Osteoporosis and Bodybuilding and Magnificent Benefits of Bodybuilding for Women.

Nipun Liyanage is Sri Lanka's one and only underground bodybuilding and strength and conditioning coach. He is also a Bodybuilding and Nutritional Consultant and Sri Lanka’s first and only bodybuilding/fitness writer/blogger. He runs his own bodybuilding consultancy service which is an exclusive and underground Bodybuilding/Fitness Consultancy Service dedicated to serious and devoted bodybuilders, athletes and people only. He has more than 15 years of experience in the Sri Lankan fitness industry, 11 of which is as an underground coach. He maintains a blog at and could be contacted at

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