What would happen if, instead of worrying about getting slimmer, we simply focused on feeling calm and strong? Well, that’s exactly what singer Adele, 36, did. In two years, the Grammy winner dramatically improved her mood, built Olympian-level stamina and shed about 100 pounds without giving up weekly Big Macs.
And she says strength training deserves all the credit. “I got quite addicted to it,” she told British Vogue in 2021. The best part: Any of us who follow Adele’s lead can “feel better and get healthier immediately, gain muscle, lose fat and live a longer and more energized life,” says Forever Strong author Gabrielle Lyon, D.O.
This is particularly true if you’re over the age of 50. Keep reading for the powerful details.
Adele’s surprise weight loss motivation
During a chat with Oprah Adele confessed to debilitating anxiety attacks while going through a divorce. They ultimately sparked her total-body transformation. “I realized that when I was working out, I didn’t have any anxiety,” she told British Vogue in 2021.
“It was never about losing weight. I thought, if I can make my body physically strong…then maybe one day I can make my emotions and my mind strong.” And so her life-changing routine began.
With guidance from a trainer, “I do my weights in the morning,” she said. For one move, called a dead lift, “I started out at about 10 pounds.” Over time, “we were getting up to 160, 170 [pounds].”
The health benefits of lifting weights as we age
Think you could never make progress like Adele? Think again: simply the process of getting stronger is healing, says Dr. Lyon.
And even beginners can start reaping the rewards. Beyond getting firmer and stronger, here’s what to expect from building more muscle:
Lower blood sugar and bad cholesterol
Any carbs you eat become blood sugar, which is instantly sent to your muscles to use as fuel. “When you have low muscle mass, you usually end up with high blood sugar,” says the doc. This sets off a domino effect of health problems. Plus, unburned sugar is rapidly stored as fat.
Fortunately, building muscle helps reverse the problem. Add strength training “and you can usually see a measurable improvement in blood sugar regulation within two weeks.” And research shows that diabetes risk drops by 65 percent.
Bonus: “When you’re at rest, muscle also burns fatty acids,” Dr. Lyon adds. So getting stronger keeps cholesterol down, too.
Better moods and sick less often
Anytime you contract muscle, “it releases little proteins and peptides that travel through the body to help lower inflammation, improve brain regulation and rev immune function,” says Dr. Lyon. It’s the reason people who strength-train resist getting sick.
The tiny compounds released by muscles are also a key reason people like Adele report that joint and back pain ease as anxiety lifts. The effect on mood is so potent that one study found strength training can boost spirits by 370% in just 12 weeks.
A faster metabolism
You’ve probably heard that muscle burns more calories than fat. More importantly, “well-trained muscle tissue is more effective at utilizing calories, turning more calories into energy,” Dr. Lyon notes.
No wonder a Texas A&M team found that older women who make strength training part of a healthy lifestyle triple their weight loss.
A longer life
“Building muscle creates a kind of body armor that protects you in all domains of health,” says Dr. Lyon. “The health and strength of your muscles throughout life is the foundation of a high-quality, active life as you age.”
A large Brigham Young University study backs her up: It found our golden years shine brighter and last about four years longer if we make strength training a habit!
How to start lifting weights like Adele
Senior women who did 15 minutes of total-body resistance training three times a week increased muscle strength by up to 37 percent in 12 weeks, per a Brazilian team.
To find free routines to try, check out FitnessBlender.com or AARP.com. Dr. Lyon says the aim is to work out all your major muscle groups a few times a week. “You can start where you are,” she says.
As long as a workout feels challenging, it’s doing its job. Because challenging muscles stimulates your body to make them stronger.
Easy high-protein meals to build muscle faster
What about diet? Adele has continued to enjoy burgers, nuggets and fries, but she was definitely eating healthier fare too. “You can’t build muscle without proper protein,” says Dr. Lyon. “You require it.”
Want amazing results with just a few quick strength sessions a week? Eat more protein! Research confirms it’s key to slim at triple speed.
Dr. Lyon recommends at least 30 grams of protein per meal. An app like Carbon Diet Coach can help you hit that goal while keeping total calories at a healthy level.
We’ve got meal ideas to inspire you. For more resources and to sign up to have free recipes emailed to you, go to DrGabrielleLyon.com
Breakfast
Enjoy 1 egg, 1⁄2 cup cottage cheese, 3 oz. ham and any extras for at least 31 grams of protein.
Lunch
Add 4 oz. chicken breast to a salad for 30 grams of protein, plus 1⁄2 oz. cheese for 4–5 grams.
Dinner
A petite 3-oz. steak boasts 21 grams of protein—and shrimp add 3–4 grams each!
Bonus: easy protein bowl
This creamy pudding proves eggs aren’t the only high-protein breakfast. It serves 1 and has 31 grams of protein.
Ingredients:
- 1⁄2 cup milk
- 1⁄4 cup plain Greek yogurt
- 2 Tbs. vanilla protein powder
- 2 tsp. maple syrup
- 2 Tbs. chia seeds
- Assorted fruit and nuts to garnish
Instructions:
- Whisk milk, yogurt, protein and syrup until smooth and powder is fully dissolved.
- Stir in chia.
- Cover; chill at least 20 minutes.
- Garnish with fruit.
Adele’s sweet message about the importance of balance
During a 2024 concert in Germany, the buff and radiant star revealed that she may be done performing for a long while. “I want to live the new life that I have been building,” she told fans.
And while Adele doesn’t post much on social media, she has left these words of wisdom for anyone who feels inspired by her: “Be kind to yourself,” she wrote.
“Go slow, put your phone down and laugh out loud at every opportunity.” Fitting into smaller jeans is nice, sure. And few things are better than feeling strong and healthy. But it’s still about more than how heavy a weight you can lift or how flawless your blood work is. “Learning to REALLY truly love yourself is it.”
The payoff for Adele has been huge, and she’s excited for the future. In one Instagram post, she raved that the best is yet to come. “I can’t wait to be 60!” she wrote. “I’ve never been happier!”
