PRECERPT from Grandma's Ninja Training Diary in honor of Fitness Friday and Military Appreciation Month: Memory, Muscle, and Motivation

 

Precerpt (pre-publication excerpt) from Grandma's Ninja Training Diary --

Memory, Muscle, and Motivation: Rediscovering Strength Later in Life

When we return to exercise after a long hiatus, our bodies often surprise us with what they remember. The phenomenon of "muscle memory" isn't just anecdotal—it's a fascinating biological reality that gives older adults a significant advantage when resuming physical activity, something my trainer, Brittany, taught me.

My own journey back to fitness revealed the veracity of that reality in unexpected ways. Despite decades away from military training, my body immediately recalled how to execute jumping jacks with surprising efficiency—completing 40 in quick succession when my trainer expected far fewer, and I could have kept going. My muscles had quietly preserved the neural pathways formed during my Army days, waiting patiently to be reactivated.

This biological advantage comes from two mechanisms. First, the neural patterns established during previous training remain largely intact, allowing movements to feel familiar even after years of disuse. Second, muscles that were once developed actually retain extra nuclei within their cells, giving them a cellular "head start" when rebuilding strength.

Being shorter in stature presents unique challenges with certain exercises—just as it did during my military service. A 6-foot wall remains an imposing obstacle for someone of 5-foot stature, regardless of age or experience. Yet these kinds of challenges haven't diminished my progress; instead, it's become part of my fitness identity, a challenge I've learned to navigate through technique and determination rather than raw height. (And sometimes, I just have to accept that I cannot stretch high enough to reach the lattes bar and other pieces of equipment and instead have to scramble up to meet them where they are).

While my cardiovascular endurance still requires dedicated rebuilding, the rapid return of muscular capability has provided powerful motivation. There's something deeply encouraging about discovering that your body hasn't forgotten its capabilities, that the foundation laid years ago wasn't lost but merely dormant.

For older adults contemplating a return to fitness, this phenomenon offers a compelling reason to begin. Your body remembers more than you think, and that biological advantage—combined with the wisdom gained through years of life experience—creates a powerful formula for reclaiming physical vitality at any age.

Book Description:

Grandma’s Ninja Training Diary is the inspiring true story of a 70-year-old grandmother who dares to dream big—by training for American Ninja Warrior. Teaming up with coach and trainer Brittany Renz, she embarks on a three-year journey to build strength, resilience, flexibility, balance, and endurance—starting from scratch.

Told in a dynamic mix of diary entries, coaching insights, and behind-the-scenes reflections, this book chronicles the ups and downs of late-in-life athletic training. From gym workouts to rock climbing, yoga to injury recovery, sleep to mindset—every aspect of the transformation is explored with honesty and humor.

Grandma shares what she’s learning; Coach Brittany explains why she’s right—or wrong. Together, they offer a realistic, encouraging look at what it takes to pursue an extraordinary goal at any age.

Part training manual, part motivational memoir, Grandma’s Ninja Training Diary is packed with practical tips for readers over 50 who want to improve their fitness, health, and confidence. You’ll also get insider insights into the world of American Ninja Warrior, strategies for balancing real life with ambitious goals, and hard-won wisdom about success, failure, and the joy of simply showing up.

Read more precerpts from Grandma's Ninja Training Diary and related posts HERE.

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