‘Granny Guns’ on Embracing Bodybuilding in Her 60s

At 68, Marlene Flowers starts every morning with a workout. “I’m addicted,” she proclaims, with a smile. This was not always the case. 

Ten years ago, Flowers, a resident of Pittsburgh, Pennsylvania, found herself struggling with various health issues.

“I live on a farm. I have horses and they’re down over the hill, and I had issues with my energy coming back up the hill. I felt weak,” she recalls. “I thought, ‘My gosh, I’m only 58. Why don’t I have any energy?'”

Years of body image struggles and a past laxative addiction had also taken a toll on her health and she’d spent some time hospitalized in the past.

Noticing that she wasn’t feeling her best, her son, Ryan Hickey 36 — who Flowers jokes had impressively transformed his life from “couch potato to bodybuilder”— suggested she try at-home Beachbody workouts. Inspired, Flowers gave them a shot.

“I started with aerobics and some light strength training at home,” she says. After five years of living room workouts, she was ready to take things to the next level. Hickey encouraged her to hit the gym by showing her a video of an older woman who was in exceptionally good shape. “I said, ‘Well, if she can do it, I can do it,'” Flowers recalls.

She did it and so much more: Flowers now has competed in multiple bodybuilding competitions and has brought home an impressive seven trophies, “in my age class and even against younger women,” she says. But despite those big wins, she considers working up the confidence to participate to be her biggest accomplishment. “Getting on stage in a bikini at my age! It was scary at first, but I did it!” she says.

Stronger Body, Stronger Bones

Now 68, Flowers feels stronger and more energized than ever. She credits weightlifting with not only helping her to feel better but also as being instrumental in preventing injuries. Recently, her 800-pound draft horse became spooked and rammed into her, knocking her down in the process. “The doctor told me that if I didn’t lift weights, I would have broken my hip—100% guaranteed,” says Hickey. Flowers also suffered a gym equipment malfunction which caused her to take a hard fall but walked away with merely a bruise. “My bone density is incredible,” she says. 

Creating Her Own ‘Fit Family’

In addition to improving her health, weightlifting has also given Flowers a new sense of community. She calls her gym buddies her “Fit Family,” a group that includes MMA fighters and fellow bodybuilders.

“Everyone is so encouraging, always pushing each other to improve,” she says, adding that she surprised herself with the ability to “make her own family” of like-minded friends who shared her interests.

Being embraced by the weightlifting community has also boosted her mental health.

“Even if you feel bad one day, you go to the gym, you start talking to people, and everybody’s exercising, and it’s just a good energy that you have. You can’t walk out of there negatively,” she says. In addition to feel good vibes, lifting, she says, is a major self-esteem boost. “It gives you mental clarity, gives you a positive outlook. It makes you feel better about yourself, and you can’t go wrong,” she says. 

‘You’re never too old to start’

Some people believe bodybuilding is dangerous for seniors, but Flowers strongly disagrees. “If you go overboard, you can hurt yourself, but if you start slow, lift light weights, and gradually build up, it strengthens your muscles and bones,” she explains. She’s also noticed more older adults in the gym as of late: “They’re out there trying to get healthier, increase their bone density, and get stronger. Anybody can do it.”

Hickey doesn’t go easy on her just because she’s his mom, either: “I don’t train her like a grandma. She trains like a bodybuilder,” he says. Her workouts include chest, back, legs, arms, and shoulders, plus a mix of push-pull routines. She warms up with cardio, cools down with rowing, and finishes with stretching.

“I’m addicted,” Flowers says. “Every morning, I start with an ab routine in my living room to loosen up. Then I head to the gym for an hour and a half to two hours.” It’s a big change from how she initially was afraid to exercise outside of her home.

“At first, I was nervous. I wondered if people would judge me,” she admits. “Now, you can’t keep me out of there!”

Eating Like a Bodybuilder

Weightlifting has inspired Flowers to embrace other areas of health, including prioritizing a more nutritious diet. She eats “like a bodybuilder,” focusing on “a lot of chicken, fish, beef, cauliflower, and tons of veggies,” according to her son.

She also uses social media to make the case that eating for strength doesn’t have to be boring. Flowers loves to make protein-packed, sugar-free, healthier versions of her favorite comfort foods and desserts like cookies, cakes, and candy bars. Her go-to motto? “Don’t forget the protein!”

And though she appreciates her hard-earned toned physique, Flowers isn’t just lifting for looks—her lifestyle helps her to manage a form of blood cancer she’s been battling for the past 10 years. “It’s incurable, but diet and exercise keep it in check and reduce the markers,” Hickey explains.

Her doctors, Flowers says, are amazed at how she’s been able to keep her condition from progressing. “Some days are tough,” she admits, “but after a good sweat session, I always feel better.”

A Viral Inspiration to Others

When Hickey and Flowers began documenting her fitness journey on social media, they had no idea so many people would tune in. Now, Flowers, who goes by “Granny Guns” online, has over 4 million followers across platforms like Instagram, Facebook, and TikTok that tune in for her workout videos, recipes, and motivational speeches. “It’s mind-blowing to think so many people watch me and feel inspired,” she says. She receives DMs from fans daily, has people come up to her at the gym asking for a photo, and is proud to serve as inspiration for people to embrace an active lifestyle at any age.

Of course, Flowers still has her own fan-girl moments too — like when she once noticed Arnold Schwarzenegger working out next to her at an outdoor gym in Venice Beach, California. Flowers joked that in between reps she took her shot and walked over to link her sculpted arm with his. “He’s a really nice guy,” she says.

To the weightlifting-curious who are hesitant to start, Flowers advises, “Don’t be intimidated. Find something you enjoy. Do it for yourself, and don’t worry about others.”

She also says that, even if it feels intimidating to pick up those weights for the first time in a crowded gym, everyone’s there for the same thing, yourself included: “You’re there for you. Focus on improving your health and wellness,” she says.

If you’re looking to get stronger, Flowers suggests starting small: “Lift light weights and work up gradually. Try cardio, rowing, or stretching—whatever feels good” she says.

Her biggest advice for getting started? “Find something you enjoy so you’ll stick with it.”