The claimWhat Ernestine actually said

In a TIME question and answer interview, Shepherd described the routine she built after taking up exercise in her fifties following her sister's death. She listed four components she says anyone can follow, and added that people should not listen to anyone who tells them they are too old or starting too late. She was speaking about her own regimen, not selling a programme or a product.

Sources

Why it mattersWhy this matters for longevity

Muscle mass and power decline from roughly the fourth decade onward, and power loss tracks more closely with falls and loss of independence than strength alone.

The belief that it is too late to start is itself a barrier: trials in institutionalized adults in their nineties show measurable gains in strength, gait and functional capacity within twelve weeks.

Combining resistance and aerobic work covers two different risk pathways, muscular and cardiovascular, that neither one addresses alone.

The evidenceWhat the science says

A Cochrane review of 121 randomized trials found progressive resistance training improved physical function and strength in older adults, and a 2022 prospective cohort meta-analysis in the British Journal of Sports Medicine found muscle-strengthening activity of roughly 30 to 60 minutes a week was associated with lower all-cause mortality independent of aerobic activity. A randomized trial in institutionalized frail nonagenarians found a twelve-week multicomponent programme including power training increased muscle mass and functional outcomes, which directly answers the too-old objection.

What the evidence does not support is the leap from the habits to her results. Shepherd is an outlier, and the trials show average improvements in function and risk, not that a given person can become a competitive bodybuilder in their eighties. The trial data also says nothing about her specific ordering or her water advice, where the evidence is thin and mostly about avoiding dehydration rather than any benefit from drinking more. Adults with cardiac, joint or balance conditions should have a clinician set the starting load.

TakeawayThe honest takeaway

The practical lesson

Two short resistance sessions a week plus regular walking is the version of this with the strongest evidence behind it, and starting late still counts.

RelatedRelated habits

Progressive Resistance TrainingDaily WalkingBalance And Fall Prevention WorkProtein At Every Meal

Each of these is a habit you can build on its own. Explore them through the Topics index.

SupplementsThe supplement angle: Protein and vitamin D

Support a habit, do not replace one

Older adults often fall short of the protein intake that supports a training response, and vitamin D status is commonly low in people who train indoors. Neither substitutes for the training itself, and a clinician can check whether either is actually needed.

Supplements can support good habits. They do not replace sleep, movement, nutrition, or medical care. Talk with your healthcare provider before starting anything new.

This is educational commentary, not medical advice, and does not imply that Ernestine Shepherd endorses, is affiliated with, or uses Winning Longevity or any product. We critique the claim and the evidence, not the person. Any direct quote is a placeholder until sourced. Talk with a qualified healthcare provider before changing your routine. See our health disclaimer.