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There’s a moment, often quiet, sometimes desperate, when people look in the mirror and think, I need to change something. For Marlene Flowers, that moment came not in her twenties, or even her fifties, but at 58. What followed wasn’t some gentle walk into yoga or a once-a-week aqua aerobics class.
No, what Marlene did was far more radical: she built muscle, strength, and a brand, becoming a global icon known as “Granny Guns.” At an age when most people are told to slow down, she hit the gas.
Now in her 70s, Marlene has become one of the most influential senior fitness personalities on the planet. With millions of followers across Instagram and TikTok, a string of bodybuilding trophies, and a growing list of sponsorships, she’s not just a role model, but a movement.
Let’s take a closer look at how she got here—and what her journey means for the rest of us.
From Breakdown to Breakthrough
Marlene didn’t grow up a gym rat. Her early adult life was full of struggle, not squats. Two divorces, an eating disorder, and eventually, a major surgery to remove part of her colon left her physically and emotionally depleted. By 58, her health was deteriorating fast.
“I wanted to live longer and happier,” she said. And that wasn’t just talk. She meant it.
Her first steps were small. She started with home workout videos, encouraged by her son Ryan, a personal trainer.
At the time, it was less about six-pack dreams and more about basic survival. But something clicked. When she saw women older than her leading workout routines, she thought: If she can do it, why not me?
That mindset shift—believing she could—was the turning point.
Building Muscle and Momentum
For five years, Marlene stuck with those home workouts, gradually building strength and confidence. Then Ryan convinced her to give the gym a try. She was hesitant.
The machines looked intimidating, and the idea of working out in public wasn’t exactly appealing.
But she went. And she kept going.
The Wilfred R. Cameron Wellness Center in Pittsburgh became her second home. She learned to use every piece of equipment with precision. Before long, she stood out.
In 2021, at age 64, she entered her first bodybuilding competition. Not only did she compete, she won. That trophy lit a fire. Since then, she’s collected five more and hasn’t looked back.
What a “Granny Guns” Workout Looks Like
Marlene’s daily routine is intense. We’re talking real athlete-level dedication. Her week includes:
Component
Frequency/Details
Strength Training
Daily – focusing on a different muscle group each day
Lower Body
Twice per week
Upper Body
Chest, back, arms, shoulders (each has its own day)
Cardio
Light aerobic exercises for heart health
Core
10-minute ab session every day
Pushups
130 daily (yes, every single day)
Gym Sessions
2 hours daily, usually with her son
Sample Arm Day Routine
Triceps
Biceps
She works in 4 sets of 8–12 reps, resting 60 to 90 seconds between each.
If you’re feeling exhausted just reading that, imagine doing it in your 70s—and loving it.
Fueling the Machine
To keep up with such an aggressive workout regimen, diet matters. Marlene follows a ketogenic plan – low carbs, high fat, and moderate protein.
It’s a diet designed to maximize energy and muscle growth while minimizing inflammation, which can be especially helpful for aging bodies.
It’s not about chasing trends. It’s about what works for her physiology and goals.
For example, many seniors complement smart training with privacy‑focused VPN apps to stay safe when browsing workouts online.
Battling Through Setbacks
Now, let’s be clear. Marlene’s not some indestructible gym robot. She deals with real, painful health issues.
Any one of these could justify slowing down. But she adjusts, modifies, adapts—and keeps showing up.
With Ryan’s help and support from her gym community, she finds ways to work around pain while still building strength.
Her approach isn’t reckless. It’s informed, smart, and grounded in long-term wellness.
Going Viral and Staying Real
@65_strong Maybe that’s why I got the nickname “granny guns” 💪👵#over65 #physique #bulk #roadtobodybuilding #growbabygrow #nevertooold ♬ MOOSCLES ARE GETTING BIGGER – Kyle
Marlene isn’t famous just because she lifts weights. She’s famous because she’s real. On TikTok, where she posts workout clips, motivational videos, and the occasional joke, she connects. One of her videos has over 8 million views.
She doesn’t try to be someone she’s not. She’s “Granny Guns,” sure—but she’s also the woman who once struggled to look in the mirror and feel good.
That authenticity resonates.
Comments on her videos range from “You’re my hero” to “You made me start walking again.” Seniors message her saying they joined a gym for the first time. Young people say they want their moms, or themselves, to be more like her.
Even Arnold Schwarzenegger follows her. When the Terminator is cheering you on, you’re doing something right.
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Science Backs Her Up
Everything Marlene’s doing? It’s not just impressive—it’s backed by research.
A 2023 study in the International Journal of Sport Nutrition and Exercise Metabolism found that older adults, even in their 80s and 90s, can gain serious muscle and strength with consistent training.
Other studies confirm that resistance training:
In short: lifting weights can literally extend—and improve—your life.
The National Institute on Aging also supports combining aerobic exercise with resistance training, just like Marlene does. It’s not about vanity—it’s about staying independent and mobile for as long as possible.
How to Get Started
If you’re reading this thinking, Cool story, but I’m not trying to deadlift a Buick, relax.
That’s not what Marlene is asking of you. Her advice for seniors just starting out:
And most importantly: consistency beats intensity. You don’t need to train like Marlene—you just need to start moving.
The Bigger Impact
Marlene’s not just lifting weights—she’s lifting stereotypes. And that might be her most powerful rep yet.
She’s changed what aging looks like, especially for women. She’s shown that getting older doesn’t mean shrinking away or losing relevance. It can mean showing up stronger than ever.
And it’s not about winning competitions (though she has five trophies to prove she can). It’s about reclaiming power—physically, mentally, and emotionally.
“For the first time in my life, I felt important,” she once said. That’s what this is really about.
What’s Next?
She’s not done.
Marlene is currently working to earn her “pro card,” an official status in bodybuilding that would make her a certified pro athlete. Her next competition is scheduled for November.
She’s also continuing to grow her brand through sponsorships with YoungLA, Ryse Supplements, and Village Hidden In Iron, making her the oldest sponsored female athlete in the United States.
And, of course, she’s still showing up online every day, posting motivation, advice, and workouts from her Pittsburgh home and local gym.
Final Thoughts
Marlene Flowers has redefined what it means to age—loudly, proudly, and unapologetically. She’s built not just a stronger body, but a legacy that touches people across generations.
She reminds us that it’s never too late. Not too late to get healthy. Not too late to try something new. Not too late to feel strong, valuable, and alive.
Whether you’re 25 or 75, there’s something to take from her story. Not perfection. Not a comparison. Just a gentle nudge that maybe—just maybe—you’ve still got a few PRs left in you, too.
