Defying age, 71-year-old Sun Minghui, a retiree in Ma'anshan City in east China's Anhui Province, has gone from a beginner at the gym to a fitness guru following four years of rigorous training, proving it is never too late to begin physical exercise.
Sun's daily dedication to exercise has given her clear muscular definition and stable movements, setting her apart from many her age.
She has been working out at the local gym for over four years, training at least five times a week for one to two hours each time. She focuses on different muscle groups daily, including shoulders, arms, chest, back, and legs, training one area every day and pacing herself to ensure a safe workout.
"You can't train like younger people. You must follow your own method, progress gradually and start light. For bench press, I began with 5 kilos to warm up, then added 2.5 kilos. If that felt easy, I'd add another 2.5, and then 10 kilos. I usually push to a maximum of 12.5 kilos on one side, which I consider quite sufficient for me. Then I do four or five sets," Sun said.
Four years ago, Sun had no formal training in strength training and was unfamiliar with gym equipment. She was curious whether elderly people could develop toned muscles through training like younger people, so she decided to embark on this personal experiment.
"I wondered if someone in their sixties or seventies could still gain muscle. After about a month, I began to notice changes. Compared to when I didn't work out, (my biceps) showed a small bulge, and my lats were slightly more defined than before. This has boosted my confidence," said the retiree.
Her dedication to strength training has reshaped her body and bolstered her confidence. As she continues to train, her progress has become even clearer.
"Staying healthy is achievable through hard work. So I strive to reach my goals naturally by staying committed and persistent. As long as you stick with it, you will see the results," Sun said.
Soon after she built her routine, Sun began sharing her fitness videos on social media, attracting considerable attention and support online.
Meanwhile, she has been invited to serve as a fitness instructor at her community activity center, leading exercise sessions for fellow retirees.
"Many people don't realize that seniors can engage in fitness and strength training. My intention of sharing these videos is to clearly demonstrate my exercises, allowing everyone to see how to perform them correctly," she said.
Her inspiring dedication has caught the attention of bodybuilding competition organizers, who started inviting her to participate. Despite her initial concerns, Sun agreed.
In June 2025, the 71-year-old took to the stage at a bodybuilding competition as the oldest contestant. Her well-defined abs and toned muscles earned her recognition and two awards. In November, she returned to compete again, securing multiple accolades.
"Standing on stage with so many younger competitors is an honor for me. I feel a great sense of pride to be up there with those in their fifties and even thirties. It boosts my confidence, and I hope to inspire more people, especially those who want to get fit but lack the courage to start," she said.
71-year-old Chinese retiree's daily gym routine proves age no barrier to fitness
