JUST last year, 80-year-old Lily Khong Chow Fah was a bored grandmother waiting on the sidelines for her granddaughters to finish their taekwondo class.

Today, Khong is a taekwondo gold medallist with four championship wins under her belt – proof that it’s never too late to kickstart something new.

Originally from Selangor, Khong has been living in Sandakan, Sabah, since 2013 to help her daughter care for her children.

A lifelong housewife, she faithfully followed her granddaughters to every taekwondo class – quietly watching from a corner, never imagining she would one day put on the uniform herself.

“I thought, instead of just sitting there every time, why not join in?” she said. “It’s good exercise and I feel healthier since I started.”

She took the leap in March last year and began training under the Dragon Generation Taekwondo Club (DGTC). Today, she holds a Green-Blue Belt and has participated in multiple tournaments across Malaysia.

“I have never participated in sports like this in my life. My exercise was always dancing. I love to sing and dance.

“When I started taekwondo, I was obviously the oldest because there were kids as young as five years old. I think the second oldest was my daughter, and she’s 45.

“But that didn’t stop me, and I didn’t feel embarrassed at all because the people at the gym were so nice to me. I felt the coach gave me extra attention and care because of my age. I feel loved by everyone here.”

One day, Khong’s coach, Master Ahmad Khalid Abdullah, suggested she join the MBW International Taekwondo Championship 2024 in Negri Sembilan, competing in the poomsae category.

Khong displaying the gold medals she won in taekwondo competitions across Malaysia since picking up the sport a year ago.

Khong was intrigued. Since her grandchildren and daughter were already joining, she decided to take part too.

“I thought to myself, I have nothing to lose. But I tried my very best at the competition, seeing how the coach had spent so much effort training me.

“I never thought I would win gold on my first try, and I’ve been so determined to join more competitions ever since.

“This achievement not only boosted my health, strength and mobility but also my self-confidence; it set me apart from all my peers. I felt like I was winning in life.”

Khong has since won three more golds, including first place in Recognised Poomsae Female 46 Years Old & Above – Individual, Category B at the DGTC Taekwondo Championship 2025, held recently in Sandakan.

“I never expected to still be doing things like this at 80. I can jump, I can walk long distances – even when I went to Hong Kong and Shenzhen, I didn’t get tired,” she said.

Khong said she was fortunate to have a coach who welcomed her with open arms and patience.

“They never rushed me. They taught me slowly. If I couldn’t do something, they helped me build up to it,” she said.

Khong said her friends are impressed by her transformation.

“They all tell me I’m very hardworking. They say, ‘Keep going!’” she added with a laugh.

Although most of her friends live in Kuala Lumpur, she said her support system in Sandakan – especially her family and DGTC classmates – has become her motivation.

Her advice to other older adults? “Don’t compare yourself to young people. Just do what you can. Take your time and learn step by step. You’re never too old to move.”

Ahmad Khalid has been teaching taekwondo in Sandakan since 1990, training students of all ages — including seniors like Khong.

Meanwhile, Ahmad Khalid said Khong is not only an inspiration to the local community but also living proof that taekwondo isn’t just for children – seniors too can participate and even compete in their own category, called poomsae.

He explained that poomsae is a fundamental aspect of taekwondo, involving a sequence of pre-arranged movements – stances, blocks, strikes and kicks – performed against imaginary opponents in a solo routine lasting 30 to 90 seconds. It simulates combat situations, helping practitioners sharpen technique, balance and focus while expressing the core spirit and philosophy of martial arts.

Ahmad Khalid, who has been teaching taekwondo in Sandakan since 1990, said he has trained hundreds of students over the past 35 years, with some competing internationally and bringing home gold medals.

“I’ve trained students as young as five years old, and even up to 80 years old – like Lily,” he said.

“Taekwondo today is very safe. With full gear for sparring and a separate poomsae category for older practitioners, there are no age barriers. We even have grandparents who joined after bringing their grandchildren to class,” he added.

To him, taekwondo is more than just a sport – it’s a lifelong discipline that builds character, confidence and community.

“We don’t just teach people how to fight; we teach the art of self-defence, respect and self-worth.”