At 74 years old, Renee Landers isn’t slowing down.
She’s competing in bikini bodybuilding competitions around the world, lifting heavy weights five days a week, and living proof that transformation knows no age limit.
But her journey from chronic pain to the bodybuilding stage reveals a protocol that goes far beyond just hitting the gym.
Her story shows how saying yes to change—even when it feels impossible—can completely rewrite your life.
Jump to:
From Chronic Pain to Wheelchair Warning
Renee’s athletic journey began in her 30s when she fell in love with running. She’d wake up at 5:30 every morning to run six miles with friends, feeling alive and energized.
Then pregnancy changed everything. She kept running until five months in, when she felt too heavy to continue.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
After her son was born, she eagerly returned to running. But something was terribly wrong.
After my son was born, I went back to running again and I could get up to about two miles and then I would just have this excruciating lower back pain. And it was just terrible.
For someone who relied on running to feel alive, the doctor’s orders were devastating: stop running immediately.
Two Decades of Searching for Answers
Over the next 20 years, Renee tried everything—therapies, different workouts, alternative treatments. She pushed through chronic pain while running her business and raising her son.
Eventually, doctors diagnosed her with spondylolisthesis, a condition where vertebrae slip out of position. The prognosis was stark.
It was either have surgery or be in a wheelchair. So I got I got to pick.
She chose surgery. That decision became the turning point that would change everything.
The Power of Saying Yes
After successful spinal fusion surgery and rehab, Renee started lifting weights for the first time at age 60. She wasn’t planning anything dramatic—just trying to stay active and healthy.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
But during a trip to Germany, she saw a photo of herself and thought, “What the heck? I don’t even look like I work out.”
That moment sparked real change. She overhauled her nutrition, started tracking everything she ate, and transformed her body completely.
Her trainer, Dustin, whom she’d been working with for years, kept encouraging her to compete. She resisted for a long time.
I can’t be putting on a sparkly bikini in my 60s. That’s crazy.
Then COVID hit. Instead of letting the pandemic control her life, Renee decided to take control herself.
COVID’s not going to take over my life. And I told Dustin before I turned 70, I’m going to compete. And that’s what I did at 69 years old.
Since that first competition, she’s completed 14 bodybuilding shows in just 5 years and earned her pro card with the GBO.
The Training Protocol That Works at 74
Renee’s workout routine isn’t complicated, but it’s consistent and intense.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Five days per week of weight training
- 30 minutes of cardio daily
- Heavy lifting with proper form
- Consistent accountability with her trainer of 14 years
Her training includes tricep presses, back exercises with heavy weights, and lateral raises—all performed with weights that would challenge people half her age.
Why She Swears By Having a Trainer
When asked if training alone would work just as well, Renee was clear about the value of professional guidance.
I could do it on my own, but I think trainers bring accountability to the picture and that’s really whenever you’re going to do your best, I think, is your next level will happen with a trainer.
That accountability factor has been crucial throughout her transformation journey.
Nutrition: The Foundation of Her Transformation
Renee follows a structured meal plan created by her nutrition coach, Julia. Her approach is disciplined but sustainable.
She maintains approximately 1,600 calories daily with 120 grams of protein, following a pescatarian approach.
What Her Daily Nutrition Looks Like
Renee wakes between 5-7 AM and starts her day by preparing a gallon of water with supplements that she’ll drink throughout the day.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Her typical breakfast includes:
- Eggs mixed with egg whites for protein
- Collagen peptides for skin and joint health
- Oatmeal for carbohydrates
- A sprinkle of parmesan and spices
Her fridge stays stocked with meal-prep essentials: boiled eggs, cod, green beans, and salad—everything ready to go for quick, protein-focused meals.
Strategic Supplementation
Renee takes supplements seriously but doesn’t overdo it. She’s refined her stack over time to include only what truly benefits her.
- Collagen peptides (in eggs, water, and standalone)
- Creatine for muscle and performance
- Calcium-magnesium in chewable form
- Pre-workout when extra energy is needed
- Performance reds for antioxidants
- B12 and D3 with K2 for energy and bone health
Over time, I’ve kind of done my own work. And there’s plenty of other supplements, but I found when I did too many, I don’t think I got any more benefit out of it.
The Hormone Replacement Piece
Renee has been transparent about using hormone replacement therapy since age 60. She uses testosterone and estradiol cream prescribed by her doctor.
She credits HRT as playing a major role in maintaining her energy, vibrancy, and youthful feeling. At 74, she says she feels about 50.
She’s also open about using fillers and Botox over the past six or seven years, working with a skilled nurse injector about once annually.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I feel like I look as young as I feel.
Mindset: The Real Game-Changer
While training and nutrition built Renee’s physique, mindset made her transformation possible.
She emphasizes starting each day with positive self-talk, reminding herself: “I’m awesome. I’ve got this. I’m gonna make the most of today.”
When COVID threatened to derail everything, she chose to focus on what she could control.
I’m going to be in control of my life. I may not be able to control my environment but I can control how I react to my environment.
That philosophy extends to her entire approach to aging and fitness.
Gratitude as a Daily Practice
When asked what advice she’d give her younger self, Renee didn’t hesitate.
I would tell my younger self not to waste my time so much on unnecessary negativity or negative people and think about really being grateful. That one word grateful. Gratitude is everything.
It’s Never Too Late
Perhaps Renee’s most powerful message is about possibility at any age.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
It’s never too late to get fit, to go do whatever you want to do. I mean, I think I’m living proof of that. I didn’t even start serious till I was 60 and I didn’t start competing till I was 69.
She’s not planning to stop anytime soon, either. When asked about her future plans, her answer was simple and inspiring.
I’m going to train like Arnold says until I die. I’m going to do it as long as I feel good and there’s no limit just like everything else.
The Protocol That Changed Everything
Renee’s transformation wasn’t built on one single factor. It was a comprehensive approach combining multiple elements working together.
- Consistent weight training five days per week with professional guidance
- Strategic nutrition with adequate protein and meal planning
- Targeted supplementation refined over time
- Hormone optimization under medical supervision
- Daily cardio for cardiovascular health
- Positive mindset and gratitude practice
- Accountability through trainers and coaches
Most importantly, she had the courage to say yes when opportunity knocked, even when it seemed crazy to put on a sparkly bikini in her late 60s.
Her journey from chronic back pain and a wheelchair warning to professional bikini bodybuilder proves that limitations are often self-imposed. Age doesn’t have to define what’s possible.
As Renee puts it, transformation at any age comes down to one thing: mindset. When you believe anything is possible and take consistent action, remarkable changes follow—even at 74.
