When Is "TOO OLD" To Add Muscle? Answer: NEVER! [2024]
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- Опубликовано: 1 июн 2024
- More & more evidence points to one simple fact: YOU'RE NEVER TOO OLD TO PUT ON NEW MUSCLE.
We talking about SARCOPENIA, the age-related loss of muscle strength & mass. It's plagued men (& women) for...well, forever. We'll be discussing the impact of sarcopenia on aging. We'll take a look at what causes it. And we'll examine a recent study that set out to determine whether or not people in their 60s, 70, 80s & beyond could pack on new muscle tissue. With startling results.
Link to free Masterclass: www.lancecraighitchings.com/t...
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Studies Referenced In This Video:
Muscle Mass and Strength Gains Following Resistance
Exercise Training in Older Adults 65-75 Years
and Older Adults Above 85 Years:
pubmed.ncbi.nlm.nih.gov/37875...
Innervation and neuromuscular control in ageing
skeletal muscle:
pubmed.ncbi.nlm.nih.gov/26437...
Muscle-nerve communication and the molecular assessment of human skeletal
muscle denervation with aging:
pubmed.ncbi.nlm.nih.gov/34161...
Aging Does Not Exacerbate Muscle
Loss During Denervation and Lends
Unique Muscle-Specific Atrophy
Resistance With Akt Activation:
pubmed.ncbi.nlm.nih.gov/34916...
Denervation and the Aging of Skeletal Muscle:
pubmed.ncbi.nlm.nih.gov/34161...
Satellite cells in ageing: use it or lose it:
pubmed.ncbi.nlm.nih.gov/32428...
Loss of adult skeletal muscle stem cells
drives age-related neuromuscular junction
degeneration:
pubmed.ncbi.nlm.nih.gov/28583...
Altered satellite cell dynamics accompany skeletal muscle atrophy during chronic illness, disuse and aging:
www.ncbi.nlm.nih.gov/pmc/arti...
Satellite cell regulation of muscle mass is altered at old age:
journals.physiology.org/doi/f...
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Chapters & Timestamps:
Intro: 00:00
Sarcopenia: 00:28
Definitions: 02:24
FREE Training: 04:02
Satellite Cells: 05:01
Recent Study: 09:00
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Turning 75 tomorrow. Have been working out 3x per week for 6 years at the “Y”. A week ago last Monday I performed 40 chin-ups and 35 pull-ups in sets of 10 in good form to celebrate my age. Training definitely works for me.
That’s amazing. Kudos to you.
Keep it up!
Me 75 end of April, slim but not a lot of muscle,not good but I did 1 press-up before Christmas hopefully I can increase this
Wow, I am turning 75 on Tuesday, April 2nd. I can't do as many pull ups as you, but I can do 7 L- Sit chin ups sets and I have a 76 yo FB friend who can do one arm pull ups. Most people have no idea what senior people do if they start training early on and keep to it .
Awesome!! Keep going!!
a video that all 60 years oldsters should watch, a hidden and o unspoken reality ignored by the medical world . i am 93 years old and have decided 12 years ago not to take up residence in an old age home, do all the work involved in running a big house and looking after all my needs on my own. i have to keep moving all day, I walk and do not drive, have no time to sit and watch TV, I exercise and find that I can increase the number of press ups over the years, yet I was not sure that one could keep one’s strength as aging is said to be keeping going downhill faster and faster. my advice to my friends: keep moving, keep testing your physical limits and accept that the older you get : the harder you have to work to keep young
Congratulations, Alain. I love hearing from guys your age. You've hit the nail squarely on the head. It's all about keeping active and exercising...more & more, if necessary.
As a 63 year old , I am listening and have been aware of this for sometime and as I age l am increasing my resistance and body weight training , training the grip and leg strength with good mobility...The other is nutrition , all that said , O am not sure if I would even make 90 but will try remain the best l can be .. I have good muscle and flexibility and look good for 63 but it's words from those like yourself that help keep me inspired ..
I hope you feel well and strong and defying age , leave us some secrets to your longevity would help 😊
Thanks for the extra kick in the ass , appreciated
Well said, Alain. I will be 93 in a few months and can entirely relate to your story. Keep up the good work.
My mom is 70, she started working out 8 months ago and she has gained 5 kg of muscle 💪🏼
The biggest risks we face in life are the whispers in our ears. Telling us what we can and cant do.
Exactly!
John 4:1-6)
"Beloved, do NOT believe every spirit, but test the spirits to see if they be from God, for many false prophets have gone out into the world. By this you know the spirit of God: Every spirit that confesses Jesus Christ came in the flesh is from God, and every spirit that does not confess Jesus is not from God. This is the spirit of antichrist, which you heard was coming and is in the world already. Little children, you are from God and have overcome them, for He who is in you is greater than he who is in the world. They are from the world, therefore they speak from the world, and the world listens to them.
WE are from God.
Whoever knows God listens to us; whoever is not from God does not listen to us. By THIS we know the spirit of truth and the spirit of error."
Mostly, from inside my own head.
Seeds are sown, beware!
wow this is so true! Im 55 and active.. i ride motocross at a local track and Ive lost count of how many times people I know told me I was to old do be doing it... theyve been telling me that since I was 40. Im also in the gym 5 days a week and Im putting on muscle and guess what! Im too old to be working so hard at the gym as well. Crabs in a bucket... I assume they dont even realize what theyre doing... it seems to me its human nature to knock people down who have left you in the dust.
I am 70 and have always done weight lifting with adjustable dumbbells at home. Do not have a bar bell or squat rack so recently began Bulgarian split squats holding a 45- 50 lb. dumbbell in each hand for 10- 15 reps. Can now see that the legs have put on muscle mass. Sarcopenia will eventually get us all but we can slow it down a lot to live longer and healthier.
Hopefully, we can all hold sarcopenia at bay for a long, long time.
I’m 76 and feel great. Had a mini stroke 4 years ago. Still building Muscle
and exercising every day. The more I work the better I feel. My wife is 25 years younger than me so that might have something to do with my passion for living❤
😂
Now you're just posing !
I'm 75 now. I was in terrible shape and decided I had to do something and started weight training. Its been 5 years and I can say I have definitely gained muscle, flexibility and balance. Still working on stamina and diet.
Keep up the good work.
I was diagnosed with RA (rheumatoid arthritis) at age 12.
I am 75% disabled-
But through hard work, good diet, LOTS of exercise- I managed to get off all pain meds and corticosteroids and am shredded and "mostly" healthy.
I give all glory to God.
I know, it's harder the older we are. But we can all get there. Keep up the good work.
@@rdallas81
It took your willingness and effort.
Joan Mc Donald, Ernestine Sheppard, and Taki Mika, proves women don't get osteopenia
Try circuit training- like squat, clean and jerk, leg curl, pulldown: you get the idea. NO rest.
I will be 70 in November. I've been athletic all my life. I'm as muscular at 190 lbs as I was when I was younger. My annual labs are as good as ever. I eat five times a day. My metabolism is in overdrive, so I stay between 185-195 lbs, regardless of how much I eat. I simply don't pay attention to the calendar. Just stay active as long as you can.
Awesome!
I PRAY to be that healthy when I'm 60! No less 70!
Keep up the good work!
Awesome! Love to see your workouts. I'm right behind you at 66: ruclips.net/video/Qic_3-jISME/видео.htmlsi=LYUYCxbw9c5M6vxC
You go, man! Keep up the good work. We'll make 70 the new 30.
Your food timings please
@@ramsrinivasan1355 I eat a light breakfast around 6-7. I workout three times a week. 90 minutes high intensity workout.Eat lunch around 12-2. Snack around 3-4. Dinner around 7. Snack around 9. I eat because I'm hungry. My metabolism is in overdrive, thank God. I'm muscular at 185-195 pounds. I've worn the same waist size for thirty years. But,I've been athletic all my life.
Well... I am 84, soon to be 85 years old. I‘ve been on the keto diet since July 2023. I was off and on in gyms but fairly regular in the last two years. I usually exercise at 80-90% effort... rather seriously. My muscles have probably increased only 3-5% mainly through increases in muscle size that was previously gained.
That said, I am stronger than I was 6, 12, or 18 months ago and able to push or lift more. And enjoy every second-day visit to the gym.
Just Do It!
Nice man, keep it up 👍
Might be time for testosterone replacement ..or minimally "Tonkat Ali" herb as testosterone booster. At 74 tried it and put on maybe 8-10 lbs of noticeable muscle (but i lift very heavy).
T can certain be a factor. But I would try natural methods for boosting it, before trying TRT. Consuming adequate protein can also be a factor.
I just turned 70 and I have a young figure - as good as any woman in her 20s. Been lifting weights since I was 23. The result of this is that I have ZERO bone loss at my age which is unusual for a woman my age. In the past year I increased my number of exercises. I believe it's important to be careful as you get older, but I have found that I've been able to further develope my muscles in the past year, especially my chest and back muscles.
No you don't have 20 year old girl figure.
@@JanRiffler Right, because most American women in their 20s don't have nearly as good a shape as I do. Most are fat and out of shape. Like you Jan.
Lifting weights are as responsible for no bone loss as they are for your great figure. And so much more.
@@LanceHitchings Ahhh thank you. Your video made my day because I do want to believe that I can keep improving! Thanks so much for the good news.
Awesome stuff Lisa!
That's inspiring!
Blessings to you!
At 68 I am shredded and trying to gain some more weight to add a buffer in case I might get sick but I have never been in better shape in so many ways that I would never have believed possible at this age. As I kiss my knees, drop down into the splits, pop back up to do Chinese plank pushups to challenge kids in their 39s for exemplifying what is possible, I consider it amazing. So many ways to get healthy and stay so after 60. Kudos to getting the new information to the world.
I'm 68, and a diligent weight lifting fan, thank you for addressing information relevant to our age group 👍🏻great to see the comments as well!
Happy to help!
I'll be 72 in a few weeks. Five years ago, I bought a German Shepherd dog to force me to walk. We walk at least 1 1/2 miles per day, all weather, and play fetch in a separate session. It was a wise decision, although not easy. These walks tire me considerably and leave less time, energy, or enthusiasm for weight training. Plus, I want to do other things than exercise; I was never athletic but exercised out of duty and an effort to keep my figure. The problem is getting enough rest when there is so much I want to do and learn. More serious than sarcopenia are the effects of spinal compression due to aging... I am now 1 1/2 inches shorter than my maximum, with associated hip pain and sciatica always in the background.
In Forty years and over 25K cases of anesthesia, my patients have taught me that being active is critical for quality of life at any age. Activities that promote flexibility, cardiovascular and muscle mass not only helps keep us in top physical form but also eliminates many unhealthy conditions.
So true. IMHO, cardio and mobility drills are just as important as resistance training.
At age 73 I started resistance exercise in the gym. Now a year later at age 74 I'm more muscular than ever before in my life. Sarcopenia was and remains my primary motivation. However, being somewhat buff is really an emotional boost at my age (my girlfriend loves it). I don't know for certain but I'm suspicious my diet is a factor. I am full carnivore which is naturally high protien.
Great news, i'm 76, been in the gym all my life. I hope you love it
@@bobcase15 Yes, I'm loving it which is strange becasue I always hated it before. Last year when I started it was three days a week on my own. In the past three months I started a new gym and hired the gym's personal trainer. It's made all the difference in the world. I had no idea there were so many ways to pick up heavy things and pull on a rope attached to heavy things.
Same here. I’m in better shape, have more muscle & a higher level of fitness than ever.
Love it!.
Keep up the good work guys!
Very inspiring!
Excellent brother, keep up the good work.
I am 71. I first saw the inside of a gym at age 50. Up to joining the gym I lived a relatively unhealthy life. I started to lift weights from the start and at the moment gym at least 4 days a week for an hour in the morning and sometimes 45 or more minutes in the evening, depending on my energy level. I go as heavy as I can. My height is 175cm, total mass 79.5 kg, Muscle mass 36.8 kg and body fat 18.7%. I have good muscle definition and firm muscle physique. I follow a healthy life style, a diet that exclude sugar and sugary foods, no alcohol, no potatoes and rice and avoid bread as far as possible. My diet is mainly veggies, meat, eggs and milk. To you mature guys out there, go for it, you can. A healthy physique is so much better. And it's nice to draw looks from all around when I go shopping in my gym vest! It's all worth it!
Keep it up, you guys!
Great. I’m 66 year old male and working out in the gym from the age of 50. I do cardio and strength training on alternate days for 6 days(40 minutes daily). On Sunday morning I go for a walk along the beach for about 4kms. My height 175 cms and now my weight is 72kgs. I have reduced my weight by 11 kgs in the last 4.5 years by dieting.
I turn 79 this week We stopped cycling for the snow season because the roads were icy and anyway we prefer to ski and hike but got back to it last month. I can already see the cycling muscles coming back and the hills are getting easier. We gave up cycling completely during the covid restrictions, we went hiking in the mountains instead and when we resumed cycling the cycling fitness came back.
I really haven't noticed any reduction in strength in the last ten years or so, the hills that got my legs and lungs aching then still feel about the same. We cycle hills up to about 15% gradient and up to about 30km.
Born 7/7/1948. Started lifting 8/9/23 at 5'11, 210 lbs, now 192. Chest and arms look like a fit and strong late 20s. Arms went from 14" to 16". Sadly have lots of facial wrinkles and a few areas of loose skin around navel. Up to 12x70 with incline dumbbells, 185x8 on bench. Weight training works.
I will be 74 in July. I go to the gym 4-5 days a week. My one rep max for barbell bench press is 295. I joined a gym when I turned 65. So I know you can build muscle.Today is my back day where I do exercises for my upper and lower lats and shoulders. My landmine T-bar row max is 305.
Wow! Those are some pretty impressive number, a any guy. Let alone a 74 year old. Same age as me, but your numbers beat mine!
I am 77 and just squated 315 and deadlifted 365. I am an old power lifter and have just kept at it. Yes much less than 15 years ago but still putting on muscle and gaining strength (slowly).
Keep it up.
Thank you for this overview. As an active 76'er, I am about to go to my gym on a regular basis...to not only preserve what I have, but to become stronger as I age. This is the type of information that we ALL can benefit from. It is a great motivator!
Glad it was helpful!
Way too few seniors at my gym. 5% or less.
74 years old , been training since I was 14 years old , I now train twice a week , three sets of 10 , three muscles parts on the day , I changed to this training process, after a friend started to get injuries after doing to much and jumping his weights to high . Nice information 👌 👍
I broke my leg. During the non weight bearing phase I have lost leg muscles and will be battling to get back to normal. Great information. Thank you
I’ll be 77 in a few months. I’ve been training with weights since I was 13. Decades ago, the weight training was designed to enhance my athletic skills such as playing Division I varsity lacrosse at the University of Maryland. Now, my weight training is designed to prevent sarcopenia and enhance mental health. I also supplement my diet with a post workout drink consisting of whey protein, creatine, and collagen peptides. This regimen enables me to maintain my law practice as well as my home.
Weight training, a proper diet, and selective nutritional supplements is as close as I will ever get to finding Ponce de Leon’s “ Fountain of Youth”!
Terrific presentation. Great speaking voice. Definitely will be following. Thank you.
I needed to see this today. Thank you!
Happy to help!
You are an absolute inspiration!!
Thank you, I really appreciate that.
I'm turning 70 in a few months and a life-long weight trainer. I am as muscular now as I was 30 years ago. Lost a bit of strength, but can still bench press 240 pounds at a weight of 175 pounds.
I always thought arm bicep girth determines natural bench max, not body size. My biceps are 16.25 inches so they are made for 225 to 245 bench. Just hit one year at bench and 205 lbs a few days ago. I don't think 5% of gym goers that bench at my gym do 245 or higher. Most do those short half reps at lockout and just a bit lower and say they do big weight.
@@donaldkasper8346 What is far more important is two you can not see and that is 1) type of muscle fibre and 2) where the tendons attach that serve as levers. In some people , the tendons attach such that it facilitate - and this is the key - how much leverage they can generate. That is why some smaller people with what appear to be small arms can lift so much weight.
Interesting background on the relationships between the muscle and nerve cells and the functions of the satellite cells. Thanks for reviewing all of that. Great to see further support that sarcopenia can still be countered during senior years.
Not just countered. Defeated.
@@LanceHitchingsthat's what I'm talkin' bout!
I'm with you on that! Thanks for the work that you do....@@LanceHitchings
Thank you for this research info. At over 70, it gives me hope. Will start off tomorrow!
You got this!
The takeaway from this video is that it is a gamechanger! This guy explains the complex in plain English and it becomes easy to understand. I deeply appreciate this incredible video.
Excellent Video Lance!
Hey Vince. Thanks, appreciate that. Believe it or not, this was kind of a throw away video. Who knew it would do so well?
This is encouraging. Am 77 and had two serious immobilizations. A heart bypass operation 5 years ago and broke both bones in one leg 3 years ago. Although I’ve been active most of my life, from riding a mobility scooter I had a long way to get back.
I’m now working the 3 powerlifting exercises and know I’m stronger because the weights tell me. So I must have grown muscles
I know, it can be a long way back. Keep up the good works.
Heart bypass has nothing to do with how much you can lift.
Yooooo man you look fantastic!!!!
Inspiring!
Thanks!
Awesome video, thank you.
Glad you liked it!
Very nice succinct presentation Mr Hitchings. Thankyou
You're welcome.
This was an exceptionally informative and motivating video.
Thanks, Hitchings! An outstanding presentation. If you re-do or expand, some references to resistance training, etc. would be useful. almost 86 here, and peak-bagging related to Summits-On The Air, (SOTA) a recreational amateur-radio endeavor. Hoping the new knowledge you have provided will motivate losing some excess fat. Have been doing weighted squats and farmer's carry.
Thanks so much for the detailed physiology of muscular dynamics . I'm gonna have to review the video several times to absorb all of the intricacies of the processes involved . An excellent treatise on the subject facilitated by the relevant graphics . A personal testimony ; I'm 75 and have been weight training consistently since the age of 24 . Never ever taken any androgenic ( PED's )
substances . Eat three , sometimes four meals a day . My muscle strength and volume remains virtually the same as it was when in my prime , proverbially around the age of 35 , and even at my current advanced age am one of the three or four strongest men in the gym . The only retrograde factor related to my age , is needing longer recovery time between gym sessions .
I'll be 75 this summer, but I don't think of myself as being at an advanced age. But yeah, takes longer to recover.
The body adapt to what it is required to.
Great presentation, Lance.
Glad you enjoyed it.
I've got rods and screws fusing a half dozen vertebrae and go to the gym routinely to marry the titanium to the bone. The injury occurred at age 50 and I am now 65 and always in the gym to hold both muscle and bone deterioration at bay... (and pain as well) which is working so far.
great video thanks
Stronger back supports the spin, reduces pain.
Keep up the good work. Love hearing from you guys.
My Dad's turning 76 this summer. He's never stopped putting on muscle ever since he started doing chin-ups and dips in 1997. He just doesn't put on muscle as fast as he did as a teenager in the gym. But growth is still growth, any growth us better than no growth, and he's bigger and stronger than ever. Arms over 16 inches, back is insanely wide, bodyweight 177. He uses soy protein powder with fruit juice, but no whey, creatine, TRT or special diet. His main secrets are simplicity and consistency.
Your dad sounds like he's right on track. Tell him "Congrats" for me.
@@LanceHitchings I will! Thank you! 💪
@@surrealistidealistsoy protein lol. Wake up
Fruit juice smh.
@@jamesdean7756 What's the problem?
Thank you !
I am about to turn 70, I don't feel like it, and I don't facially look like it... but physically, I feel frail and in decay. For years, I have thought this is reversible... yet could find NOTHING to prove this was possible until now. I am going to follow you, and I am willing to work at regeneration.
Let me say right off the bat that I'm a firm believer in the philosophy that at some point, the earlier the better, it's time to STOP FIXING YOURSELF and just enjoy living as you are. But, rules are made to be broken, right?
I'm now 85 and any exercise I've done during that time has been accidental. However, I decided a few months ago that it was time to "fix" my staggering around hanging onto furniture.
I bought a cheap set of bands and, following a few RUclips video exercises, I now do a 20-minute "workout" 3x week.
Even with this minimal effort the improvement in my stability and confidence is remarkable. I don't have much of a clue what muscles are being improved but I do know that I can now wiggle my man boobs by flexing my pecs. It's almost sexy!
Thanks very much for this great video. It's been instrumental in helping me understand the process.
There ya go, proved my point.
Started back working out 3 months ago
I've done weightlifting on and off my entire life. This last stretch from around age 62 to 67, I had stopped. I have finally decided the 3-5 miles of walking per day is still not enough which I never stopped for any length of time. But I am trying perhaps a lazier approach to lifting. One muscle group to failure per day. I find I'm more enthused to push it when it's only biceps. I also go harder than I might if I was doing multiple muscle groups like I used to when I was younger. So, basically, Day 1 Biceps, Day 2 Triceps, 3, shoulders (deltoid), 4 Back (Lats), 5 Chest. Right now I'm continuing the rotation with no breaks in days. I have missed a day on occasion, but I just do two the next day. One exercise early in the day, one later. I haven't decided yet whether I will add strength training for legs. Maybe this will be of interest to someone else.
I will mention a couple other things I do. I stay on one muscle, like for instance the right bicep until failure without moving to the left arm until done. I think this economizes the time to failure. I don't count reps or sets, so much as monitoring for muscle exhaustion. And I use dumbbells, of various weights sometimes switching back and forth between weights between sets.
This also depends on if you're a life long resistance trainer. If you're just starting out at 70, you can increase muscle. But if you've been training your whole life, you've already reached your peak and have just been maintaining for decades by now. The best you can hope for in older age is slowing down the inevitable, which is definitely worth it. But you won't be suddenly adding muscle.
I agree with what you said. This video is for all those guys out there who haven't been lifting their whole lives. Who are just starting out.
You want to gain muscle, you need to eat protein. And maybe amino acid supplements and creatine.
Au contrar. I’ve been lifting since I was twelve, Olympic competitions, slacked off during college and after (though I did have a somewhat physically demanding job) then bodybuilding in my late thirties, early forties, pretty much maintenance fifties and sixties, started slacking off again in my seventies, lost an inch or so in my arms and legs, added some to my waist 3:54
This makes sense. At one point doctors loved drama and control, so telling someone that they can’t get better would have been something they would have loved to do. Doctors used to be just as strident about nerve cells, not regenerating. Now we know that after a serious accident nerve cells, regenerate just fine, what is lost is the signaling between those cells and the brain. I wouldn’t be surprised to find out this whole debate about muscle loss and age is a loss of some kind of signaling, which can be recovered because clearly the muscle cells aren’t disappearing forever.
MDs doctors go by the science they have time to review. Attack the system not the majority of medical prof’ls (incl ones in comments) who do their best in often broken, corrupt and or under funded systems in many countries.
I have crossed 77 and of course I have felt a loss of strength in my body, a lot has happened during the 6 years. I can attribute some to my 10 surgeries (Cataract, Spinal Fusion, & Both Knees Replacement are to list a few), but I do not like to say I am crippled and invalid person, that will happen the day I will enter my grave. So what do I do? I get on my treadmill, stationary bike, and stair climber for cardio work out (at least 45 minutes each day), then I have my weight plates, bars, bells & bench; every alternate day I do as much as I can, I am positive that those surgeons who performed those procedures will be horrified if they see me in my small gym, but they wouldn't because I live in the wilderness of Maine, far away from them. I try to watch these videoes but I have hardly learn anything. I live a simple life, eat only twice a day, I drink (alcohol) on a regular basis. The outcome: my doctors have been telling me that I am in a better shape than 60 years old people. What I have learned: JUST DO IT, and DON"T Pay too much attention to these "Advisors"; we leave when our time comes. I try to have no regrets & of course NO FEAR.
A great video explaining why and how. 1 sentence. Use it or lose it says it all. A relatively small mention of the most important subject. Food. In particular, protein. Humans eat so much junk food its beyond belief, add this to the chemicals they put on their skins and in their mouths it is truly amazing how they manage to live so long.
That's a whole 'nother video, all by itself.
80 and go to the gym three times a week.
It's makes life better, takes longer to do outside chores, but the work gets done thanks to the gym.
Your never too old I’m 62 and hit the gym every day 4 day split intensity and consistency are key
I am 70, and diabetic for 25+ years. Actually, diabetes turned out to be blessing in disguise. I started weight training, exercise meditation and regular allopathic treatment. That has reveresed my age and i am still working without fatigue. I, being medical professional, helped me understand my disease better
This all depends on many other factors such as cardiac, kidney, lung etc health.
Depends on a lot of things, this was just an overview.
At 59 I'm in better shape than I've ever been. I never worked out til I hit 55. I work out with consistency 6 days a week, whole food, nothing processed, fasting, supplements and all done as optimal as I know how.
Stay with it. For life!
I am 72 and according to my Doctor get away with telling people i am in my early 50th .My exercises consists of 3 X 1 to 1/2 hr weight training then 2 days rest which i been doing for over 30 years . The only problem i encounter is when i get an injury it takes much longer to recuperate than when i was in my 40 th . Still i keep up with my exercises but with less weight . I don't have a special diet and my weight 82 kgs at a 182 cm is constant though i have a "belly " which i find hard to get rid off but able to tug in when on the beach... So i guess keeping up with my training i should make 100 .
Very interesting video! As I am getting older, I was wondering if it was possible to add more muscle to my body. I don't go to a gym but I workout at home daily.
I lift at home, too.
I started pushing weights at 58 and write down all my workouts and will repeat some of them annually, now I’m 62 and train 5 days a week and in some cases will have a 100% improvement in weight lifted but will need to take longer breaks between sets, the best thing I ever did was to stop using alcohol/ tobacco/sweets and start lifting weights. Respect from UK.
At 61 and a massive stroke in 2013,(no fault of my own), I attribute good health and fitness to eating whole foods and resistance training.
And walking too.
Im 66. 98kg. Deadlifts today. 3 sets of 5. 170kg
Squats 5 sets of 3. Paused 130kg. Week 3 of 6 week block
Good large newer study on twins and protein w/sarcopenia.
There's a guy who commented in this post who's an identical twin. He lifts, his twin doesn't. He's in great shape and his twin is not.
Very true. If you do the right thing, exercise and eat complete nutrition the body needs, you eilk get your goals. Am 72, petite size but muscular and lean. At older age we need more exercise and eat more lean protein after workout, abd sleep at least 7-8 hours a night for recovery. The more we age the more daily activities we need. I also do resistance training with bands, daily swimming and 2 hours walk.
for the last 2 years i have been swimming every day at the pool from 25 meters to 2.5 miles this has changed my body as i am 75 years young
At the age of 68 I started resistance/strength training. Prior to that I'd had a pretty sendentary lifestyle in a desk-bound role. I'm now 71 and despite having been diagnosed with Parkinson's four years ago I've lost 8Kg whilst also seeing significant muscle gains. My arms went from 14 inches to 15.5 inches and my strength has improved to the point where my routine includes 3 sets of 15 dips with an extra 22Kg in backpack. Now I walk 10Km to 20Km per day as well.
Suffice to say I have never been stronger or fitter in my entire life and I have the energy levels of someone half my age. I fear becoming old and frail so I work hard to remain fit and robust. It's certainly worth that effort!
My motto: I in tend to live forever or die trying
Can't lose with a motto like that (either way ) 🙂
What recovery schedule works for y'all? I am 72 and work out with an Inspire cable machine (which I LOVE! -easy on joints), adjustable dumbells, and I have a hack squat machine. 2-4 x a week.
Rest and RECOVERY!! ?? - What I am struggling with is how many days between workouts? I supplement also..
I love the work outs but energy is a big factor for a good session.
At age 59 after eventually succumbing to a disabling chronic pain affliction and being medicated to a ridiculous extent by modern healthcare I almost gave up.
Then I wondered what it would be like to now age in that condition.
I tested my ability to get up off the floor unaided and was shocked at how difficult it was and how dangerous this would be as I aged.
Fast forward 6 years now at age 66. I am off nearly all those meds, back down to ideal body weight and adding muscle. I still suffer the chronic pain affliction and probably always will but I choose to carefully fight it by continuing to move and strengthen muscles. I practice getting up off the floor often as part of my routine. This is hard work folks and yet it’s so necessary. Paced and careful is the way to go, but keeping moving is critical to safely aging.
71 and in the best shape of my life. Surfing and Yoga.
I just turned 70. Bought a body solid leverage squat machine a few years back, and squated 700 on it on my 70th birthday. I know it’s not like 700 on an Olympic bar, but still feel pretty good that the body can still push some respectable weights
Are you ever willing to go to major longevity conferences? You are super young for your age and super sharp. What I mean is extremely impressive astounding.
I go to RAADfest every year.
40 years ago at Boston University they took 80 year old and had them build muscle so this is not new what is new is the nutrition that we know now
I am 72 and began training at 59 on a steady basis for 13 years now .
Good video, but I woulda like to have heard less tech-talk and a more layman's language version. Half the length would be nice too or maybe the second half can be instructional telling us how to get started? Just a thought - thanks for giving young seniors like me hope.
Sorry about that, too many guyus tell me that's what they tune in for.
I am 75 years young. I do three compound exercises three times a week for strength. I do the trap bar for my lower body at 180 lbs. I do 5 sets of 5 pull ups with my palms facing towards me so I get the biceps too. And lastly, I do an incline bench press with 205 lbs. Maybe when I reach 80, I can get my bench up to 275
I'm so gald you shared this inspirting news. At 74 I'm the oldest guy in my gym and it's really encouraging to hear from others in our age group that are having such great success.
Us old guys rule.
Damn!
You're in good shape, brother!
@@LanceHitchingslol.
I'm 42.
These years sure fly by!
I don't see 5% of benchers at my gym doing 275, but one who does is a senior. That is flat bench. Incline bench is hard. If you can do 205 incline, you can do 225 flat bench. Tall with very long arms, my throw distance at incline is 3 feet. Compare that to world powerlifters that throw 4 inches on flat bench. I am at 205 flat bench myself.
I just turned 70 and have been lifting weights consistently since I was 14. I take no meds and blood pressure this morning was 122/67. In 5 years I just reached 850 work outs at 24 Hour Fitness.
Congrats. I'm hitting 300 workouts at Orange Theory next Friday.
Thanks
I just retired at 64 yrs old. I swore I was going to get in the best condition so I could enjoy my golden years. I walk 2 miles a day in the morning and work out with light weights and bands daily in my home gym. 80% of what I eat are superfoods and it’s working very well so far! I never get sick, not even colds. I believe it’s because of my regimen. I’m not bragging, I love feeling good and
You can do it too! Good luck everyone ❤
I'm 68, in very good health and workout with weights and hiit 2-3 times a week. Unfortunately, i have permanent foot drop in left leg due to a misdiagnosed lumbar herniation which caused me to unknowingly do nerve damage over time until one day a sudden lumbar flare up caused the foot drop.
Would love to see some nerve regeneration but after 6 years i think it's permanent.
Either way, i still go to the gym and continue build muscle in all other areas of the body.
Sorry to hear about the foot drop. If the original condition is healed, I think anything is possible. Don't give up hope.
At 66 I lift weights walk three miles a day. People can't believe how old I am. All the motivation I need is to see some half alive old seniors at the local supermarket. Not ready for that yet.
I'm 72 and walk 2 miles twice a day after my meals. I do resistance training, pushups and weights before eating. I eat a mostly carnivore diet and make sure I get 1g protein per pound. I'm convinced that getting enough protein as a senior is vitally important. I have gained lean muscle mass and it is noticeable.
Thank you for this video! I'm 70 and appreciate all the help I can get. However, with no disrespect intended, there is such a thing as TOO much information. ;-)
Thanks for sharing!
I’ll be eighty in a couple of months. I’m also an above the knee amputee. I have lifted weights most of my life. Maintaining strength has been imperative since I lost my leg at the age of sixty-two. A couple of years ago, I decided to go back to the routines I worked out with back when I was bodybuilding in the late seventies. Four day or five day splits working one, two or three body parts per day, depending on the split I was using. I had put on some weight and wanted to drop at least fifteen pounds. I’m now twenty pounds lighter, but more amazingly I’ve added an inch to my arms, two to my chest (not my stomach) and lost five inches in my waist. Granted, I’m an experienced lifter, but during the time I’ve gone back to the gym, I’ve seen others who have consistently been working out change their body composition as well. We don’t get weak because we get old; we get old because we get weak.
You hit the nail right on the head. Absolutely correct.
Totally agree 👍🏼
So how much daily activity do you suggest for elderly
I'm an old athlete with bad shoulders, but still train hard and heavy (for me). But I miss my solid size- hope you can help.
What kind of help are you looking for from me?
I’m 76 and feel my body is still beach-ware fit. Thanks to regular weight training, collagen and taurine, my body is better than that of many men forty years younger. Beware, however, creatine! Yes, it will fight off sarcopenia but it will also see off your hairline, if you’re generically susceptible. I’ve no intention of ever giving up on weight-training three times a week.
Didn't know that about creatine...obviously.
I’m 73 .When I was 38 I weigh 195 all muscle no fat. I could bench 225 six times 245 one . With a small bone structure. I stopped working out at 50 which was a huge mistake.cant come anywhere close to those numbers now. My point is do not stop working out as long as you are vertical don’t stop period.
It's not about how much you can lift. It's about that fact that it's never too late to add muscle.
I'm 78 and I exercise regularly, but it is more and more painful as I age, so I have to push myself past pain that I did not have when I was younger. I am guessing that much of sarcopenia can be attributed to this progressively greater discomfort upon exercising
I hear ya, man. Same here. But the rewards are so worth it.
If you eliminate carbohydrates, seed/vegetable oils, and sugar, the only pain you should have is muscles from working out. I've read thousands of seniors now stating this to be the case on the carnivore way of eating. Check out Dr. Berry here on youtube.
By sheer luck, certainly not intentionally, I seem to have largely avoided muscle wastage. Very active at school, I joined my first cycling club at age 17 in 1948. Over the next seven years I cycled thousands of miles, until in 1955 marriage, extensive part time studying for a profession, and all the concomitant responsibilities, put and end to my additional activity. About five years later I became addicted to squash, which I played on a very regular basis until the age of 70. I retired at 67, and immediately took up road cycling again, which I have continued for the last 25 years, and am still enjoying at the age of 92. When I hit 90 I found the hills becoming a bit irksome, so I added a small e- assist kit to my road bike which has enabled me to maintain annual totals of between 1,600 to 3,000 km. Fairly recently I have also been regularly using resistance bands, and have actually noticed an increase in muscle volume, particularly in the biceps and triceps. It seems to be quite simple - provide one is not afflicted by illness or debilitating injury, fairly strenuous REGULAR exercise over the years will stave of the worse effects of aging.
Congratulations! You seem to be doing everything right and it looks like you've got it under control. Keep up the good work. I don't hear from many people who are over 90.
67, walk 2 miles a day, weights 3 times a week. Feel great.
Great Job!
Great video, Lance! I keep getting stronger as I age! Weird! I'm currently 66. 😂
Keep it up!
Nice comment everyone ,,i am more as a diet person and keep doing my dumbbell ,, no alcohol , no smoking , drink my supplements shake, creatine everyday , at 61 years old .. I gained weight in the last 2 months,to 205. pounds to 220. feel great , keep pushing 👍
How does one start? Which of your videos to start watching? I’m 62.
Great question. I'd start easy, with body weights first. It's not about how much you lift, it's about being consistent and not giving up. I've done a lot of videos about exercise. Look for videos about putting on muscle as we age, exercise, testosterone, and longevity plans.
I also do coaching. If you'd like to chat, book a Zoom session with me: calendly.com/lancehitch/youtube-zoom-calls
@@LanceHitchings ok. Is there a website with pricing etc. please?
Start with arnolds golden six. The six basic lifts fir begginers. Start with light to médium weight to perfect your form, study your body, joints, past I juries etc.
I stated at 60. Will be 66 this year. Squating 245. Started with just the bar.
Even had herniated disc.
Just start.😊
ruclips.net/video/2G4arrouEk8/видео.htmlsi=rp3yw-5VFBbnG-oJ
Strength training is a scary concept to 95% of the people to talk to, as if they must go from doing nothing to all this heavy lifting, running, spending lots of time doing it too. And, of course, they never evening consider it. That conversation is over. So, my question is, as strength training exercise beginners, wouldn't doing anything more than we're doing now be where to get started, like exercising from a chair, begin walking more around the block (walk you dog more), not even using weight at first, simple squats, sit ups, push ups, wave our arms around, etc...point is wouldn't doing anything more than we are doing now be better than nothing at all? I have hunch that once a person feels better both emotionally and physically, especially physically, that's where real progress will likely begin.
You are so, so right. My advice has always been, take baby steps. Start out with mild body weights. Some people would be amazed how far they can get with body weights. But do something, do more.
I have been strength training in the gym for 46 years. I can still do 100 lb. dumbbell presses on the flat bench. . . Inclines with 85 lbs, and 65 lbs for seated shoulder presses. I'll be turning 74 in June. Most people think that I am in my mid to late 50's.
Join me . . . make those weights look good !!
Love all the comments from guys in their 70s who look like their in their 50s.
Just look at Vince McMan the previous owner of the WWE.This guy is in his late 70's and is ripped. I know as a personal fact you can keep and build muscle mass.Being less active is the biggest problem.
Absolutely right!
What does passive electrical stimulations of muscles do for increasing strength or mass of the muscles?
Don't really know much about passive stimulations of muscles.
@@LanceHitchings thank you.
Which 'conventional wisdom' is being referenced here?
Couldn't find your link to the free training. Can you send it to me?
Sure, it's: www.lancecraighitchings.com/the-perfect-webinar-squeeze-page