Over 40 Amateur Of The Week: Rose Mary Fries Breathes Fitness At 46!

Rose has been to every corner of the fitness universe. See how her exercise journey went from weights to marathons and evolved into figure competitions at age 46!

Q
How did your fitness journey begin?

I got my first taste of fitness as a middle and high school athlete. I was a sprinter and excelled in the 100 M hurdles. I remember seeing pictures of female bodybuilders like Rachel Mclish and Gladys Portugues and thinking I wanted to look like them.

I started long-distance running in college and worked out with weights at the university gym. As a young mother, I continued to run and lift as often as I could. At age 33, I decided to compete in a fitness competition, got hooked, and competed off and on since. I also ran several half marathons and one full marathon. The marathon was a lifetime goal I had since childhood and always found it amazing that a human can run for that long. The marathon completion was unlike any feeling I ever experienced. I also competed in a triathlon after learning to swim at age 40.

My true passion is bodybuilding. Being able to shape and sculpt my body into the form I desire is always a journey in progress. My last competition was in July 2013, at the Master's Nationals in Pittsburgh, Penn., where I placed third in figure 45 and over. I was pleased with my placement and am more excited than ever to continue.

Cool Fact

Rose takes productivity to another level! She's a full-time nurse practitioner, a part-time certified trainer, and a mother of three!

What workout regimen delivered the best results?

Variety is the key, so I switch it up every 4-6 weeks. Heavy lifting proved to the most beneficial. Whether I'm doing extremely heavy low reps or heavy high reps, I never have anything left when I finish. I push to failure during every workout. HIIT cardio is most beneficial for my body because I go for all-out effort and hold nothing back.

Day 1: Legs
  • Barbell Squat Barbell Squat Barbell Squat
    5-6 sets of 8-10 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Barbell Deadlift
    5 sets of 8-10 reps
  • Sumo Deadlift Sumo Deadlift Sumo Deadlift
    5 sets of 8-10 reps
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift
    4 sets of 8-10 reps
  • Split Squats Split Squats Split Squats
    4 sets of 8-10 reps (each leg)
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    4 sets of 10-12 reps
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    4 sets of 10-12 reps



Day 2: HIIT cardio
  • Running, Treadmill Running, Treadmill Running, Treadmill
    30-60 min HIIT



Day 3: Chest/Back
    Superset
  • Pullups Pullups Pullups
    3 sets to failure
  • Pushups Pushups Pushups
    3 sets of 10-15 reps
  • Resume Regular Sets
  • Band Assisted Pull-Up Band Assisted Pull-Up Assisted Pull-Up
    4 sets of 10-15 reps
  • Superset
  • One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
    4 sets of 8-10 reps
  • Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
    4 sets of 8-10 reps
  • Superset
  • Seated Cable Rows Seated Cable Rows Seated Cable Rows
    4 sets of 8-10 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes Flat Bench Cable Flyes
    4 sets of 8-10 reps
  • Resume Regular Sets
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Lat Pulldown
    5 sets of 6-8 reps
  • Decline Push-Up Decline Push-Up Decline Push-Up
    1 set to failure



Day 4: HIIT Cardio
  • Elliptical Trainer Elliptical Trainer Elliptical Trainer
    30-60 min HIIT



Day 5: Shoulders/Abs
  • Standing Military Press Standing Military Press Standing Military Press
    5 sets of 8 reps
  • Superset
  • Reverse Flyes Reverse Flyes Reverse Flyes
    4 sets of 8-10 reps
  • Seated Side Lateral Raise Seated Side Lateral Raise Seated Side Lateral Raise
    4 sets of 8-10 reps
  • Superset
  • Side Lateral Raise Side Lateral Raise Side Lateral Raise
    4 sets of 8-10 reps
  • Front Two-Dumbbell Raise Front Two-Dumbbell Raise Front Two-Dumbbell Raise
    4 sets of 8-10 reps
  • Resume Regular Sets
  • Upright Barbell Row Upright Barbell Row Upright Barbell Row
    4 sets of 8-10 reps
  • Reverse Machine Flyes Reverse Machine Flyes Reverse Cable Flyes
    4 sets of 8-10 reps
    (shown on machine)
  • Front Cable Raise Front Cable Raise Front Cable Raise
    4 sets of 8-10 reps
  • One-Arm Side Laterals One-Arm Side Laterals One-Arm Side Laterals
    4 sets of 10 reps
  • Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
    3 sets of 10-15 reps
  • Decline Crunch Decline Crunch Decline Crunch
    3 sets of 10-15 reps
  • Jackknife Sit-Up Jackknife Sit-Up Jackknife Sit-Up
    3 sets of 10-15 reps



Day 6: Rest

Day 7: Arms/Cardio
    Superset
  • EZ-Bar Curl EZ-Bar Curl EZ-Bar Curl
    4 sets of 10-12 reps
  • Lying Close-Grip Barbell Triceps Extension Behind The Head Lying Close-Grip Barbell Triceps Extension Behind The Head Skull crushers
    4 sets of 10-12 reps
  • Superset
  • Preacher Curl Preacher Curl Preacher Curl
    4 sets of 10-12 reps
  • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension
    4 sets of 10-12 reps
  • Superset
  • Standing Biceps Cable Curl Standing Biceps Cable Curl Standing Biceps Cable Curl
    4 sets of 10-12 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension
    4 sets of 10-12 reps
  • Superset
  • Hammer Curls Hammer Curls Hammer Curls
    4 sets of 10-12 reps
  • Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position
    4 sets of 10-12 reps
  • Elliptical Trainer Elliptical Trainer Elliptical Trainer
    15-30 min HIIT



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Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

I've worked with Dr. Layne Norton since my prep for master's nationals. I love his scientific and individual approach. I'm currently on a reverse diet post-competition. I'm adding calories slowly as the weeks progress to maximize my metabolism.

Meal 1: Pre-workout
Meal 2: Post-workout
Meal 3: Sandwich
Meal 4
Meal 5

What supplement schedule gave you the greatest gains?

Pre-workout
Intra-workout and After Meal 4

How did your passion for fitness emerge?

I'm driven to get better when I see other women my age or older who look amazing. I inspire myself when I continue to improve and progress as a middle-aged woman. Weight training builds us up and keeps us young. Endurance training may be excellent for mental health, focus, and stress relief, but it breaks our bodies down.

What/Who motivated you?

IFBB figure pro Krista Dunn, bikini pro Janet West, and Monica Brant make me want to get better.

Where did you go for inspiration?

I love training and exercise of all kinds. I have more trouble staying focused when it comes to food. I love junk food and want to chow down on chips and kids' cereal. When this happens, I eat a small portion as a reminder that it's not as good as I remember.

What are your future fitness plans?

I'm following Dr. Layne Norton's advice and reverse dieting. He has me on a plan to improve my metabolic capacity. I hope to gain lean muscle in the coming months. I plan to compete again next July at the NPC Master's Nationals 2014. I will likely do a show or two prior to July depending on where I'm at in my prep.

What is the most important fitness tip?

If you fall off the wagon, get back on right away. Don't dwell on what is done or wait until next year. Get right back on track now!

Who is your favorite bodybuilder/fitness athlete?

Monica Brant has stood the test of time and looks amazing. She's a true athlete. I went to a Fem Camp in 2006 and she was there acting very sweet and positive.

How did Bodybuilding.com help you reach your goals?

I am currently following Kris Gethin's DTP, which has been amazing. I've followed other programs on Bodybuilding.com in the past and they worked great too. I order my supplements from Bodybuilding.com because the prices are unbeatable.

Rose Mary's Top 5 Gym Tracks



  1. "Born To Run" by Bruce Springstein
  2. "Me Without You" by Toby Mac
  3. "Till I Collapse" by Eminem
  4. "Hurts So Good" by John Mellencamp
  5. "Flood" by Jars Of Clay
Competition History
  • 2013 NPC Master's Nationals - 3rd Place Figure 45 And Over Class E
  • 2013 Texas Shredder Classic - 5th Place Masters 45 And Over
  • 2013 Phil Heath Classic - 3rd Place Masters 45 And Over
  • 2012 Muscle Mania Lone Star - 2nd Place Masters
  • 2010 Texas State - 1st Place Class B, 5th Place Masters 35 And Over