Muscle at Any Age: Why Seniors Should Get on the Pole (or at Least Pick Up Something Heavy)
I came from the world of powerlifting, where at almost every local meet, you’d spot a few lifters in their 60s, 70s, and even 80s putting up some big numbers. And if you slide over to bodybuilding, you’ll find the same story—muscles don’t come with an expiration date.
Two of my heroes are Ernestine Shepherd and Nora Langdon. Nora didn’t even start lifting until her 60s. Now, in her 80s, she boasts a 407 lb squat, a 203 lb bench press, and a 381 lb deadlift. Meanwhile, Ernestine started bodybuilding in her late 60s and went on to become a legend in the sport. Her book, Determined, Dedicated, Disciplined to Be Fit: The Ageless Journey of Ernestine Shepherd, is a testament to what’s possible when you stop letting age define your limits.
Another powerhouse I admire is Mica Saunders, founder of Moxie Movez, who’s expanding the narrative around pole dancing to include sexy seniors—because every BODY at every AGE can be a HEAUX.
But let’s be real: Why would anyone want to take up pole dancing as a senior when they could be playing bingo, bunco, or whatever else folks assume “old people” do?
Here’s why:
Muscle.
People at any age can build muscle. And muscle mass = strength, and strength = independence. Strong muscles support strong bones. They boost circulation. They make everyday tasks easier. And let’s be honest—they’re sexy, no matter your birth year.
🧪 What the Science Says
If you want to geek out with the science (and I always do), look no further than Ball State University’s Human Performance Laboratory, which has done some of the most compelling research on aging and strength.
2002 Study: Adults over 70 completed a 3-month high-intensity strength training program. Afterward, just one session a week was enough to maintain all the gains they made. Those who stopped completely? Lost everything they worked for. The takeaway? You don’t need much—but you need something.
2008 Study (Men in their 80s): While these older men didn’t add muscle mass, they were able to maintain what they had through consistent exercise, effectively pushing back against sarcopenia (age-related muscle loss). They weren’t bulking—they were preserving strength, function, and vitality.
🦵Where Pole Dancing Comes In
Pole dancing is a trifecta of strength, flexibility, and mobility. You’re lifting your body weight. You’re moving through space and time—in a circle. And that is hard work.
It builds muscle. It opens joints. It increases range of motion. All of that helps combat stiffness, arthritis, and the day-to-day wear and tear of getting older. Sometimes the biggest win isn’t a trick on the pole—it’s getting up from a chair without groaning or needing help.
But that’s not all…
Pole dancing also gets your heart rate up and pushes blood around—circulation that helps with pain relief, sensation in the extremities, and even cognition and memory. (So yes, it might help you remember why you walked into the bedroom in the first place.)
💥 In Summary
Yes, seniors can gain muscle.
No, it’s never too late.
One day a week is better than zero.
Movement matters more than age.
Pole dancing is legit cross-training—for your body, brain, and spirit.
And sexy doesn’t retire.
So whether it’s powerlifting, bodybuilding, pole dancing, or just picking up a dumbbell in your living room—your body still wants to move, grow, and feel alive. Let it.
Article by Susan J.F. Bartley certified Moxie Movez Pole Fitness Instructor
Owner of Heaux Apparel and Studieaux Heaux