73-year-old grandma couldn't move without pain, her daughter took her to gym. She now lifts weight equal to two filled LPG cylinders winning first place in weightlifting

At 73, Rosemina Hamzah has discovered a new kind of strength, one barbell lift at a time. The Singapore retiree, who struggled to walk and lived with persistent pain just over a year ago, lifted 67.5kg (149lbs) at her first deadlift competition in August, winning her category at the Mbold Seniors Hex Bar Deadlift Challenge.

Weighing 64kg, Hamzah lifted more than her own body weight, setting a personal best in the process. For someone who had rarely exercised before, the achievement marked a remarkable change in her life.

Before August 2025, fitness had played little part in Hamzah’s routine. The 1.44-metre-tall (4-foot-9) retiree had occasionally cycled to work as a cook when she was younger and walked home carrying groceries from the market. Beyond these everyday activities, she had not followed a regular exercise programme.


That changed when pain, fatigue and health concerns made it difficult for her to carry on as before.

Also Read: Chinese woman buys 196 parking spaces for Rs 20 crore, residents sue after she doubles rental charges

How a fall prompted a 73-year-old Singapore woman to start strength training

Hamzah, a mother of six children aged between 30 and 50, said her health had become increasingly difficult to manage. She had experienced joint pain following a fall in 2023 and was frequently exhausted. She was also living with high blood pressure, elevated cholesterol and diabetes, conditions that began in her sixties.

“I couldn’t tolerate how I felt any more,” she said.

View this post on Instagram

A post shared by Maryam Rahman (@gymbaddiesg)

Concerned about her mother’s condition, her daughter, Maryam Rahman, suggested that they begin exercising together at the gym where Rahman trained. The aim was to strengthen Hamzah’s legs and help improve her energy levels. Rahman bought her a gym membership and offered to guide her through the process.

Known affectionately as Cik Rose, or “Aunty Rose” in Malay, Hamzah is now a regular at a gym in eastern Singapore. She trains three or four times a week, combining strength exercises with cardio, balance and coordination work.

Her workouts include deadlifts, gorilla rows, squats, chest presses and hip thrusts, a routine that would challenge many people considerably younger than her.

Daughter’s recovery inspires her to help others get stronger

Rahman’s determination to help her mother was shaped partly by her own experience of recovery. In 2023, she survived a serious traffic accident that required multiple surgeries and left her bedridden and using a wheelchair for months.

Doctors told her that her existing muscle mass had helped save her life. The experience motivated her to rebuild her strength while in hospital and continue with light weights and rehabilitation exercises at home after her discharge. She eventually regained the ability to walk earlier than doctors had expected.

Rahman, who obtained her personal training certification in 2022, said the experience changed how she viewed her work.

“I started to believe that there was a purpose for everything that happens to us,” she said. “So with the knowledge and experience that I have, I decided I wanted to change lives.”

Her first focus was her mother.

View this post on Instagram

A post shared by Maryam Rahman (@gymbaddiesg)

Cik Rose inspires seniors to become more active

Hamzah’s progress has since attracted attention online. Rahman began sharing videos of her mother’s workouts on Instagram, through the account @gymbaddiesg, and on TikTok. The clips featuring Hamzah have become some of the most-watched posts on Rahman’s social media accounts.

The response has extended beyond online audiences. Other Singaporean seniors have contacted Rahman seeking help to become more active and improve their health.

In June, Rahman invited people to join her and Hamzah for a 3km morning walk. The event led to the creation of Moving with Ma-Chics, a walking club open to men and women of all ages. All available places for the walk were taken, and Rahman plans to organise further events to encourage more older people to exercise.

Rahman said strength training becomes increasingly important with age as muscle mass and bone density decline. She said it can help preserve muscle and bone, improve balance and mobility, support joint and metabolic health, and reduce the risk of falls. It can also help older adults maintain their independence and quality of life.

She advises people, particularly those with existing health conditions, to consult a doctor before beginning a new exercise programme.

Also Read: Robot arrested in Germany: Police arrest humanoid robot accused of sexually harrasing a teen girl

‘The experience has so far been nothing short of enjoyable’

For Hamzah, the journey has brought more than a new fitness routine. It has also given her and her daughter another way to spend time together.

“I didn’t expect my fitness journey to be smooth because of my age and medical conditions,” she said. “But from day one, Maryam reassured me that I’d be OK, and the experience has so far been nothing short of enjoyable.”

The two have long shared a close relationship. Hamzah cared for Rahman’s children when her daughter was bedridden after the accident. Now, their roles have taken a new turn, with Rahman helping her mother build strength and take on challenges she might once have considered out of reach.

They are currently training together for a Hyrox doubles event scheduled to take place in Singapore at the end of November.

For Rahman, watching her mother embrace the challenge has been a source of pride.

“Mum’s my biggest inspiration. She’s been through a lot in life, yet she handles many things independently and always with lots of patience and a smile,” she said. “I admire her resilience, and it makes me happy to see her in such good health and enjoying all these new challenges.”